5 Dumbbell Moves to Sexy Summer Arms

You will need two dumbbells. 

Complete each move below for 10 reps and 3 sets.

1. Dumbbell Presses

• Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells just outside your shoulders with your arms bent and palms facing each other.
• Press both dumbbells up until the weights are overhead and your arms are straight.
• Pause, then lower the dumbbells under control back to the starting position.

2. Alternating Dumbbell Curls

• Grab a pair of dumbbells in each hand.
• Curl the dumbbell in your left hand to left shoulder, then lower.
• Switch sides and curl the right arm with the dumbbell in your right hand.
• Repeat.

3. Alternating Renegade Dumbbell Rows

• Grab a pair of 5- to 10-pound dumbbells and get in plank position with your hands on the weights and your feet hip-width apart
• Bend your right elbow and raise the dumbbell until your elbow passes your torso, pressing the left dumbbell into the floor for balance.
• Lower your arm and repeat on the other side.
• Continue alternating.

4. Dumbbell Reverse Flyes

• Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
• Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing.
• Raise both arms out to the sides as you squeeze your shoulder blades together.
• Return to start. 

5. Dumbbell Upright Rows

• Choose a pair of dumbbells and stand with your feet at around shoulder-width apart. Grasp the dumbbells with an overhand grip (palms facing down) and place them on your thighs.
• While keeping your back straight, lift the dumbbells straight up in front of your chest, to just below chin level.
• Keep them as close to your body as possible. Pause, and then slowly lower the dumbbells back down to the front of your thigh area, and repeat for desired reps.