These moves firm every inch of your arms while really targeting the backs and outsides to reduce jiggle when you wave. Do three sets of 10 to 12 reps of each, 3 nonconsecutive days a week, and in a few weeks you'll be looking even better in a tank top.
Palms-Down Curl
(Works forearms)
A. Stand with feet hip-width apart. Hold a 3- to 5-pound dumbbell in each hand with arms down at sides, palms facing in.
B. Keeping elbows next to body and palms down, raise dumbbells up and out to sides until parallel to floor. Hold, then lower and repeat.
Curl and Kickback
(Works triceps and biceps; not recommended for those with lower-back pain)
A. Stand with feet hip-width apart. Hold a 5- to 10-pound dumbbell in each hand with arms down at sides, palms facing in.
Bend elbows and curl dumbbells toward shoulders, keeping palms facing in.
B. Keeping abs tight, knees slightly bent, and back straight, hinge forward 45 to 90 degrees from hips.
C. Press dumbbells back, extending arms. Don't move upper arms. Stand back up to starting position and repeat.
Stretch
Reach left arm overhead and bend elbow so left hand is behind head. Place right hand on left elbow and gently pull elbow toward right. You should feel a stretch down the outside of left upper arm. Hold for 10 to 20 seconds and repeat with right arm. Do three times with each arm.
