Summer…..the time when swimsuits, strapless dresses and sleeveless tops are dug out from our closets to wear for the next several warmer months. Many of us have been hitting the gym to get lean and healthy, but one of the muscle groups girls may overlook is arms. Working out in the free weights room is not really our idea of fun!

The exercises below from The Bar Method only require a set of weights (anywhere from 1-3lbs is recommended) and can be done anywhere. So put on your favorite playlist, suit up in your athleisure and get to toning in minutes!

Shoulder Walks

1. Stand with your feet hip-width apart. Grip your glutes, lift your chest and turn your palms inwards so they face each another.  Place your weights on top of your thighs and raise one arm to shoulder height.
2. Begin to walk your arms up and down smoothly, crossing them in the middle of the range of motion.
3. Continue this exercise for 2-3 minutes.

Bicep Pulses

1. Separate your legs 2 feet apart and bend your knees until you are in a wide 2^nd position stance.
2. Using 2 to 4 pound weights straighten your arms, turn your palms up and draw your hands about 1 foot forward of your thighs.
3. Bend your arms so that your weights are 1 inch lower than your elbows. Hold for a few seconds.
4. Lift your weights up 1 inch and back down 1 inch, making the bends small and controlled. Keep your upper arms still, and keep your elbows at a fixed point. Continue this exercise for 30 seconds to 1 minute.

Reverse Push-Ups

1. Place your hands on the floor, underneath your shoulders. Raise your seat off the floor and shift your shoulders directly over your wrists. Press your shoulders back, lengthen you neck and tuck your seat.
2. Bend your elbows straight back. Press back up. Continue this exercise for approximately 20 to 30 reps or 1 minute.

Lat Pulls

1. Separate your legs 2 feet apart and bend your knees until you are in a wide 2^nd position stance.
2. Bend both elbows to 90 degrees and rotate your lower arms outwards, so that your weights and elbows are in line with each other. Draw your arms behind your waist.
3. Press your elbows inwards and hold this position for 10 seconds. Begin drawing your elbows towards each other in small, 1-inch increments.  Continue this exercise for 30 seconds to 1 minute.

For information on The Bar Method, visit their website. 

(Photo from Shutterstock)