Nothing turns heads faster than a set of toned arms in a tank top or sun dress.  Try these moves from the personal trainers at the Hawaii Athletic Club to look as strong as you feel..

This month’s fitness tip involves two simple moves that will get your arms toned, sexy and ready to show off in strapless or sleeveless summer styles.  Your goal with each exercise is to do three to five sets of 15 to 20 repetitions or reps.

Target Muscle: Biceps

Bicep Curl #1:

Take a 3-5 pound dumbbell, or heavier if you are stronger.  Stand with your feet about shoulder width apart.  Pay attention to your posture; it’s important to stand with your shoulders back and your chest out.  Your dumbbells should be hanging at your side.  Slowly raise the dumbbells up toward your shoulders, turning the dumbbells so that they are parallel to the floor as you raise them upwards.  Make sure to squeeze your bicep, especially at the top of the repetition.  Also, make sure to keep your elbows firmly at your side.  Good form and technique will ensure your biceps are doing all the work.  Lower the dumbbell back down to your sides, and you’ve just completed one repetition.  Do three to five sets of 15 to 20 reps. 

Bicep Curl #2:

Take those same dumbbells, and start in the same position (dumbbells hanging at your side).  This time, keep the dumbbells perpendicular to the floor as you raise them up toward your shoulders.  Again, make sure to squeeze those biceps at the top of the repetition (keep the dumbbells straight up and down, almost as if they were traveling up and down on a pole – the dumbbells stay in the same position and your wrists pivot to keep it in that position.)  Good posture is just as important here as in the first exercise, so make sure your shoulders are back and chest is out.  Do three to five sets of 15 to 20 reps.  This variation specifically targets and shapes the upper part of your bicep, helping to give you that round sexy bicep you’ve always wanted. 

Push yourself, and feel that burn!