Strapless dresses show your upper back, shoulders, upper chest, and mainly your arms. These exercises will shape all of these areas. Do these arm exercises without taking a break, Repeat the circuit, rest a minute between circuits.
Exercise 1 Standing V Raise
Stand with your feet shoulder width apart, holding a dumbbell in each hand, and arm on each side of your body. With your arms straight done, lift the weights in front of you making a V shape with your arms, make sure your arm are parallel to the floor. Hold this for 2 seconds and go back to the beginning position. Perform 12 to 15 Reps.
Exercise 2 Shoulder Press
Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
Exercise 3 Rotating Triceps Kickback
Bend your knees slightly, holding a dumbbell in each of your hands. Bend one elbow up to your side and rotate your wrist facing the ceiling behind you. Rotate it back to the stand position this is one rep. Do about 12 to 14 reps for each arm.
Exercise 4 Pike Walk Pushup Combo
Stand with your feel together and your arms on each side of your body. Bend over and place your hands on the floor in front of you, walk your hands in front of you until you are in the push up position, once you’re in this position do one push up. Don’t move your hands and now walk your feet until your almost standing. This is one repetition. Do this until you do five pushups.
Exercise 5 Airplane Extension
Lie face down and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
Exercise 6 Crescent Lunge and Row
Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.
Tip: Start with an eight-pound dumbbell. Don’t increase the weight until you’ve mastered perfect form.
Exercise 7 T Pushup
Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That’s one rep. Do five.