It's time for your arms to come out of hiding. These simple and effective moves will sculpt your arms and upper body—plus, they're perfect for busy schedules because you only need to do two sets of 15 each.

By Alyssa Shaffer
May 09, 2019

Maybe you have an exciting beach vacation on the horizon, or you're part of an upcoming wedding and want to look your best for photos. Whatever your motivation, these arm-sculpting moves will have you feeling the burn (and looking more fit!). Pair them with a few core-strengthening yoga moves, and you'll be ready for warm weather in no time.

Image courtesy of Getty.

1. Biceps Curl to Shoulder Press

Stand holding a set of hand weights (try Yes4All Hexagon Neoprene Coated Dumbbells, $19.79, Amazon) with your arms down by sides, palms facing body. Bend your elbows to bring the weights to your shoulders. Extend your arms above your head. Lower weights to your shoulders and then your sides.

2. Push Up

Place your hands on the floor just wider than your shoulders, with your legs extended behind you. (To make it easier, bend knees to the floor.) Lower your chest, keeping your body in a straight line. No sagging! Press through palms to return to start.

3. Single-Arm Row

Start on all fours holding a weight in the right hand, and place your left palm on the floor. Bring your elbow up to your side, keeping it close to your body. Focus on squeezing your shoulder blade to lift your arm.

4. Triceps Dip

Sit on the floor with your knees bent and hands under your shoulders, with your fingers pointing toward your feet. Lift your hips as high as you can, aiming for a straight line from knees to shoulders. Bend your elbows straight back to lower your hips a few inches. Lift back up.

5. Biceps Curl and Kickback

With the weights at your sides and palms facing forward, bring the weights up to your shoulders. Bend forward until your back is flat. Extend your arms back so palms face the floor. Bring weights back to your sides, stand, and repeat.

6. Bear Crawl

On all fours, curl your toes under and lift your knees about one inch off the floor. Move your right hand and foot a few inches to the right; bring your left hand and foot a few inches to the right. Repeat with the left side; continue alternating directions.

Can't make it to the gym? The good news is, you can sneak in some upper (and lower) body strengthening during everyday activities like grocery shopping and doing laundry. When carrying groceries into your house, do biceps curls using the bags as weights. Once you're inside, place the bags on the floor, then squat to pick up each item; keep your abs tensed as you stand up and extend arms forward or above head to put it away. You can also squeeze in some reps while doing laundry. Hold the laundry basket in front of your waist, push it away from your body then pull it back. With these simple moves, you'll be ready for tank top season in no time.


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