5 Moves for Toned Arms and Shoulders

5 Moves for Toned Arms and Shoulders

It may not feel that way just yet, but spring is right around the corner—and that means short sleeves, bathing suits, and generally showing off those glorious shoulders of yours. This five-move circuit contours your arm and shoulder muscles for a sexy spaghetti-strap-ready look. So grab a pair of light and heavy dumbbells (say, 5 and 10 pounds) and get to work! Do each exercise for 12 reps, with little to no rest between moves. Rest for a minute or so after you’re done with the set, and then repeat the whole circuit over three or four times for a full upper-body workout.

—Amy Roberts, NASM-CPT

Pick up the heavy dumbbells and stand with your feet hip-width apart. Push your hips back (knees slightly bent) and hinge your torso forward, so it's approaching parallel to the floor (A). (Keep your chest "proud" and don't let your lower back hunch forward.) Begin holding the dumbbells end to end, then pull them up by bending your elbows out to the side (B). You want your shoulder blades to pinch together in the back. Control the weights as you bring them back down to the hanging position, but don’t let your chest collapse in.

For this one, you'll need one of your lighter dumbbells. Lie on your back, knees bent, arms raised above your chest, holding the dumbbell in one hand (A). Keep your elbows slightly bent and pointed out toward the sides and open them up out to the sides as if you're hugging a very large tree (B). Raise your arms back up to center and hand the dumbbell off to the other hand. Count each handoff as a rep.

Standing with feet hip-width apart, hold a light weight in each hand, close to your sides (A). Raise your arms straight in front of you, so they're parallel to the floor (hands facing in) (B). Open your arms out to the sides so they are nearly—but not quite—at a 180-degree angle (C). Lower your arms down to the start. Do 6 cycles in this manner, then switch directions so you're raising arms out to the side first, then closing them in toward center, then lowering down, for another 6 reps.

In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears (A). Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head (B). Bend your elbows so you’re back in the start position. Too easy? Double up the dumbbells.

Kneel down with one knee up and one knee down on the floor. Pick up one of your heavier weights in the hand opposite the "up" knee (A). Starting with your arm straight by your side, curl the dumbbell up through its full range of motion, keeping your elbow "glued" to your side (B). Lower down to the start. Do 12 then switch sides for 12 more.

Original article and pictures take www.womenshealthmag.com site