Arms are an important part of your exercise routine and can change the entire look of your physique.

If you’re looking to tone and sculpt your arms, especially for the summer; try incorporating this dumbbell-only arm workout into your routine.

TRICEP DIPS - 3 SETS OF 12 REPS

  • Sit on the edge of a secure chair or bench, position your hands hip-width apart and extend your legs in front of you and slide your buttocks off the edge of the platform
  • Keeping your elbows slightly bent and fingers relaxed slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep

PUSH-UP TO STARS - 3 SETS OF 1O REPS

  • Begin in a plank position with your hands stacked under your shoulders, your core engaged, back straight and the balls of your feet planted firmly into the ground
  • Straighten your elbows to press yourself upward
  • Reach your left hand upward and rotate your torso to the left side
  • Plant your left hand back on the ground and lower yourself back down to the starting position
  • Repeat on this movement, this time reaching upward with your right hand for one rep

DUMBBELL RENEGADE ROWS - 3 SETS OF 12 REPS EACH SIDE

  • Begin in a high plank position, grasping two dumbbells directly under your shoulders, your legs extended behind your body and your body straight from neck to ankles
  • Contract your core and bend one arm 90 degrees to row one weight upward
  • Pause before lowering the weight and completing the movement on the opposite arm for one rep

SHOULDER TAPS - 3 SETS OF 10 REPS

  • Begin on your hands and knees, hands in alignment with your shoulders
  • Extend your legs backward so you're balancing on your toes in a plank position
  • Keep your neck and spine aligned and your eyes looking slightly ahead of you
  • Lower your chest toward the ground with your elbows bent and pointing behind you
  • Exhale as you push back up to lengthen your arms into plank
  • Lift your right hand to tap the top of your left shoulder
  • Repeat the push-up and tap your left hand to your right shoulder for one rep

DUMBBELL CURLS - 3 SETS OF 15 EACH SIDE

  • Begin standing hip-width apart with your knees bent and your feet planted firmly on the ground
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides and wrists turned inward towards your torso
  • Without moving your bicep, bend your elbow and lift your hand and forearm upward towards your chest
  • Your wrist should remain turned inward towards your torso throughout the duration of this movement
  • Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep

BODY SAWS - 3 SETS OF 20 REPS

  • Begin in a plank position with your forearms planted on the ground
  • Contract your abs to hold yourself up, keep your back flat and your neck and spine in a neutral position
  • Use your elbows to pull your body forward, then come back to the starting position for one rep