Team BeachBody
Endorsed by the American Diabetes Association
Team Beachbody is Endorsed by the American Diabetes Association
Independent Beachbody Coach Opportunity Site  
Free Trial Membership Join The Team Beachbody Club Become A Beachbody Coach Shop For BeachBody Products Contact About Home

Arm Exercises

6 Best Moves for Summertime Arms

From the Million Dollar Body Club - Join Today and Workout to Win!

Running sleevelessOh the weather outside is . . . beautiful! Time to shed those long sleeves for tanks and tees. If that's enough to send you into a panic, with visions of jiggling arm flab or flapping batwings, fear not. We'll have you sporting sleeveless fashions with confidence in just a few weeks with these six classic, no-nonsense arm-sculpting moves.

But before we begin, please know that if you're currently following one of our fitness programs, you're more than covered, as they all include upper-body sculpting workouts. If you're between programs, though, or you just want to zone in on those arms and chisel away, have your dumbbells or resistance bands handy. Remember—exhale on the exertion (when you're doing the move), and inhale as you lower the weight or return to starting position.

  1. Bicep curlsBicep curls. We'll start by isolating the muscle in the front of your arms. Stand with legs shoulder-width apart, abs tight, shoulders squared, and arms at your side, gripping dumbbells (or band handles), palms facing forward. With elbows tight against your rib cage, lift the weights (or pull the handles) until they're at shoulder level, then slowly curl back down, resisting all the way. Don't swing the weightskeep your movements slow and controlled. Too hard? Use lighter resistance.
  2. Triceps kickbacks. You'll feel the burn on this one. Buh-bye batwings! Using dumbbells (or a resistance band), bend forward so your torso is parallel to the floor, tummy tight, and knees slightly bent. Bend your elbows so they're even with your back. Keeping your arms close to your rib cage, slowly raise the weights (or band handles) until your arms are straight behind you. Squeeze your triceps, then lower your hands, returning to starting position. Too hard? Do one arm at a time, holding on to a chair for support.
  3. Overhead press. And now for sleek, sexy shoulders . . . Stand with feet shoulder-width apart, knees slightly bent, tummy tight, and chest out. Grip a dumbbell (or band handle) in each hand at shoulder height, just to the side of each shoulder, palms facing forward. Extend your arms, pressing the dumbbells (or band handles) directly overhead, bringing them toward each other, and pause for a moment, then slowly return to starting position.
  4. Reverse curls. Don't neglect your forearms! Especially if you enjoy playing tennis, throwing a ball, swinging a golf club or a baseball bat, rock climbing, water skiing, and so on. Stand with feet shoulder-width apart, gripping a dumbbell (or band handle) in each hand, arms hanging in front of you, palms facing in. Lift the dumbbells (or pull the band handles) up slowly, keeping elbows close to your rib cage (but not propped on your hip bones for support). Lower the weights, returning to starting position.
  5. Dips. You can put the resistance tools down now and grab a chair. We're targeting the triceps again, the back of your upper arms. Sit on the edge of your chair with your hands next to your hips and your legs straight out in front of you. Bring your hips in front of the chair and slowly lower your body until your arms are bent no more than 90 degrees. Push back up. Too hard? Bend your legs and move them closer to your body.
  6. Push ups with standsPush-ups. Cap off the session with this powerhouse exercise that uses your body's own weight to work your arms, shoulders, and chest. Form is everything. Start facedown with your hands a little more than shoulder-width apart and toes on the floor. Your elbows should be close to your rib cage the whole time and fully extended at the top of the move. Look forward slightly so your chinnot your noseis pointing down. Keeping your back straight and tummy tucked in tight, lower your body slowly until your chest is parallel to the floor, then push up, reversing the motion.

    Too hard? Support your weight with your hands and knees until you build enough upper-body strength to perform push-ups on your toes.

How many and how heavy? If you want arms that are slim and toned and noticeably defined, use lighter weights so you can do 12 to 15 repetitions before your muscles tire. Rest, then do another set or two. If it's Popeye arms you're after, built-up and buff, go with heavier weights that tire your muscles after just eight reps. Rest, then do another couple of sets.

Fit coupleAnd don't despair if you're working hard and not seeing great results as soon as you'd like. Keep in mind that to see real definition, you need to reduce overall body fat. So stick with the cardio and a healthy eating plan while you're sculpting away. Resistance training is great for boosting your metabolism when you're trying to lose weightand it'll help keep skin from sagging when the weight does come off!

back to top


I am a full time Beachbody Coach. I motivate and guide close to 2,500 Club members and head a team of 11 Beachbody Coaches who are all committed to helping you reach your goals. Before joining BeachBody, I was a certified personal trainer for more than a dozen years and have been a running coach for over 20 years. Continued...


Coaching Website


Coaching Blog


Join The Club


Join My Team

Join the Team Beachbody Community for free!
Join the Team Beachbody Club
Become a Team Beachbody Coach

Workout DVD's
Workout DVD Store
Fitness Equipment and Accessories
Fitness Gear Store
Nutritionals and Supplements
Supplement Store
Coach Business Center
Team BeachBody Coach Page
Success Programs
Be A Fitness Success Story
Be A Fitness Success Coach
Real Stories
A Day In The Life of A Million Dollar Body Club Member
Being A Team BeachBody Coach - The Ultimate Lifestyle
Programs & Products
Workout DVD's
Fitness Accessories
Nutrition and Supplements
Learn More
Meet The Coach
Contact The Coach