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You’re probably wishing that your shoulders and arms are well toned so you can flaunt them during the summer season where everyone will be sporting sleeveless apparel to help cool them while the heat is on. Wishing alone won’t do you any good. You need to work your upper body to achieve those nicely sculpted arms and shoulders that will be the envy of others.

These exercises are perfect for giving you those toned shoulders and arms and all you need are just a pair of 5 to 10 pound dumbbells, comfy outfit and shoes, and these 5 workouts.

Overhead Press

To begin this workout, you should stand with your feet wide and your knees soft with dumbbell in each hand. Your hands should be extended out in your sides to form a goal post position. Engage your abs towards your spine while extending your arms straight up. Slowly bring your hands back to their first position. Do 20 repetitions.

Bent Over Dumbbell Rows

Stand with your feet about hip-width apart and dumbbells in your hands. Push hips back with your knees bent softly and your torso hinged forward. Your lower back shouldn’t be hunched forward. Bring dumbbells to shoulder height with elbows pointed outwards to your sides. Lower the dumbbells slowly while maintaining balance then repeat the steps. Make sure that your shoulder blades are pinched as you raise the dumbbells.


Triceps Chop

Stand up straight with your feet wide and hands holding both dumbbells in front of your hips with your knees bent softly. Engage your core as you bring your hands overhead slowly stopping with your arms slightly in front of the head. Bend your elbows to bring the weights behind you right up to your shoulders. Make sure that your neck is relaxed and that your elbows aren’t open to your sides. Extend your arms back up then bring the weights down to your hips in a chopping motion. Raise your arms immediately then bend elbows again to lower weights to your shoulders. Do 20 repetitions.

Chest-Fly Hand-Off

This exercise requires you to use lighter dumbbells for proper form. Start by lying on your back with your knees bent arms positioned above your chest with one hand holding a dumbbell. Your elbows should be bent slightly and outwards as if you’re trying to hug a tree. Raise arms to your center then move the dumbbell from one hand to the next. Each handoff is considered as a repetition. Do 20 reps for this workout.

Shoulder Cycles

Stand up straight with feet hip-width apart. Hold light dumbbells on each hand and at your sides. Raise arms in front of you with hands faced inwards and parallel to the ground. Open arms out to the sides so they form about 180 degree angle. Lower your arms back to their first position then do 6 cycles or reps. Switch directions where you raise your arms out to your sides before moving them in the center and back down.



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5 Exercises to Tone Arms and Shoulders for Women