America Takes It Off: Arm Workout

Get sexy, toned triceps with a routine tailored perfectly to your fitness level.

By Kelly Roberts for Prevention

Three simple strengthening moves are all you need to go sleeveless with confidence - - you can see results in less than a month. Try this customizable workout to build firm, shapely arms by summer - - whatever your fitness level.

Workout at a Glance
What You Need:
3 to 5-pound dumbbells, a 9 to 10-inch diameter ball (like a soccer ball, kickball, or medicine ball), and a sturdy chair.

How to Do It:
Do this routine 2 or 3 times a week on nonconsecutive days, completing 8 to 12 repetitions of each exercise. Begin with the 'First Try This' move for each exercise. If it's too difficult, follow the 'Make It Easier' variation. Not challenging enough? Try the 'Make It Harder' option.

For Quicker Results:
Do the entire workout twice through. As you get stronger and can breeze through 2 sets of 12 reps, progress to the next level or use a heavier weight.

Ball Push-Up
First Try This:
Start on floor in push-up position, either on knees or toes, with hands beneath shoulders and ball under left hand, fingers pointing forward. Inhale as you bend both elbows back, tucking them in to sides, and lower chest toward floor. Exhale and push back to start. Repeat. Halfway through set, switch ball to right hand. (Bonus toning: chest, shoulders, torso)

Make It Easier:
Skip the ball and place both hands on floor under shoulders.

Make It Harder:
Place both hands on ball, wrists facing and fingers spread to sides of ball.

NEXT: Chair Dips and Kickbacks

Start your summer out right with our body sculpting workouts.

• Fantastic Abs
• Sculpt Your Arms
• Tone Your Legs

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