Dumbbell Exercises for Arms in Strapless Dresses

Whether you're wearing a strapless sundress to a summer festival or walking down the aisle in an elegant, strapless bridal gown, this arm-baring dress style will draw attention to your upper half. Slender, toned arms and shoulders look especially attractive when you wear a strapless dress. To get yours in shape, dumbbell exercises can be added to your fitness routine to tone your muscles at home or in the gym.

  1. Biceps

    • To strength train your biceps or any other muscles, you should aim to exercise three times per week for 20 minutes per session. This will help you build muscle mass and get the lean, toned arms you desire to show off in your strapless dress. When strength training with dumbbells, aim for eight to 12 repetitions of each exercise. Over time you'll build strength and the weights will become easier to lift. When this occurs, it's time to increase the weight amount by five to 10 percent. Tone your biceps -- the fronts of your upper arms -- as well as the fronts of your lower arms with dumbbell curls. Hold the dumbbells by your sides as you stand, with forearms facing away from you, and slowly raise and lower the weights to your chest and back down. Work the muscles further with dumbbell hammer curls, which are performed with nearly the same movements, while holding the dumbbells in a vertical position instead of horizontally.

    Triceps

    • The backs of the upper arms, or triceps, are a trouble spot for many women. Strength-training exercises that target the backs of your arms can help you get them strapless-dress ready. Do overhead extensions while standing and holding one dumbbell above your head with both hands. Bend your arms at the elbows while lowering the dumbbell behind your head and neck. Raise the weight above your head to complete one repetition. Another effective triceps-toning exercise is the triceps extension. Hold a dumbbell in one hand as you place the opposite knee on a weight bench or chair. Bend 45 degrees at the waist, maintaining a straight back. Position your upper arm next to your side, with your elbow bent. Raise and lower the upper arm above the level of your back.

    Shoulders

    • Sexy, sculpted shoulders look fantastic in a strapless dress. To get them and benefit the muscles of your arms, chest and upper back, start with dumbbell presses. Lie down on your back while holding a dumbbell in each hand. Position the dumbbells at your chest. Push up with your arms to fully extend them. Lower slowly to complete one repetition. Stand with the dumbbells at your sides to do lateral raises. Raise your arms at the side until they're shoulder level, and then lower them to complete one repetition. Front raises are another effective shoulder- and arm-sculpting exercise. Begin as you did with lateral raises, but raise the dumbbells in front of you until they reach chest level before lowering them to the starting position.

    Keep in Mind

    • Strength training will tone muscles, but it won't help you lose fat since there's no such thing as spot-reducing. If you've got arm flab to get rid of, cardio exercises should be included in your routine. Participate in 150 to 300 minutes per week of cardiovascular exercise to lose excess weight, including arm flab. Aerobic exercises such as brisk walking, jogging, swimming or tennis are all effective for helping you lose extra pounds. As you lose weight all over, your arms will become more slender, too. See your doctor to get the go-ahead before you embark on a new arm-toning and slenderizing plan.