8 Exercises That Will Give You Sleek, Beautiful Arms, Just in Time For Summer

Updated on 6/23/2018 at 10:40 AM

Guess what? It's almost tank top time! If you want bare your upper body in tiny tank tops this Summer but want stronger arms first, let us help you hit the weights! Just think of this like your pre-Summer tuneup that'll take you less than any Netflix binge to see results. Sound good? We thought so, too. Let's jump in!

Sarah Chadwell, NASM-CPT and natural bikini/figure competitor, told POPSUGAR, "Not only are toned shoulders and arms sexy, they also change the appearance of your entire body. I've spent a lot of time in the gym developing my shoulders because bodybuilders know that broader shoulders naturally make their waistlines look smaller."

Chadwell's plan is for you do four supersets that will effectively work your shoulders, biceps, and triceps — making your arms spectacular!

Superset Rules:

Complete each superset 3 times before moving on to the next superset.
Do 10-12 repetitions of each exercise in each superset.
After the first exercise, move to the second exercise with no rest.
After the second exercise in the superset, take a 1-2 minute rest before repeating the superset.

How often should you do these supersets? Chadwell said, "When you are focused on growing a particular body part, you can train those muscles twice per week. However, you have to give your muscles some R&R in between. For instance, if you use these shoulders/arms supersets on Monday, you should wait until Thursday or later in the week to train them again."

Superset 1, Exercise 1: Overhead Shoulder Press

Grab a pair of dumbbells.
Hold them at shoulder height, palms facing each other.
Press straight up toward the ceiling.
Bend your elbows as you lower back into starting position.

Superset 1, Exercise 2: Biceps Curl

Grab a pair of dumbbells.
Hold them with your palms facing out and your arms fully extended in front of you.
Bend at the elbow and curl the dumbbells all the way up to your shoulders keeping your wrists straight throughout the movement.
Slowly lower the weights all the way down to starting position.

Superset 2, Exercise 1: Upright Row

Grab a pair of dumbbells.
Stand with your feet shoulder-width apart.
Let the dumbbells rest in front of you on your thighs with your palms facing inward (toward your thighs).
Begin raising the dumbbells up to your shoulders. Your elbows will bend out to the sides. Keep the weights close to your body throughout the movement.
Slowly lower the weights back down to starting position.

Superset 2, Exercise 2: Skull Crusher

Lie face up on a flat bench or mat with your dumbbells in hand.
Begin with your arms straight up in the air keeping a slight bend in your elbows.
Only bending at the elbows, lower the weights down toward the sides of your head. The weights will end up close to your ears.
Press the weights back up to starting position.

Superset 3, Exercise 1: Lateral Raise

Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
Begin by raising the dumbbells straight out to your sides. Don't lock your elbows as you move upward.
Stop when your arms are parallel to the floor.
Slowly lower to starting position.

Superset 3, Exercise 2: Hammer Curls

Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
Slowly lower the weights back to starting position.

Superset 4, Exercise 1: Pilates Boxer

Stand with your feet hip-width apart, dumbbells in hand. Bend your knees slightly and lean forward with your upper body at about a 45-degree angle.
Bend your elbows behind you so that they are in line with your back.
Extend your right arm straight out in front of you and while simultaneously extending your left arm straight behind you. Rotate your right wrist so your front palm is facing down. Rotate your back wrist so your palm faces upward.
Slowly return to starting position and repeat the movement on the opposite side. Once you've done each side once, you've completed one repetition.

Superset 4, Exercise 2: Wide Biceps Curl

Stand with your feet shoulder-width apart with dumbbells in hand.
Hold your arms out wide, like a W, keeping a slight bend in your elbows. Your palms will be facing your ears.
Bend at your elbows and pull the weights toward your ears.
Slowly extend your arms back to starting position.