Time to go sleeveless!You’ll want every season to be summer once you’ve nailed these arm-firming moves. They’ll zap any flab and sculpt your shoulders, biceps and triceps. Bring on the cute, strappy tank tops and sundresses! ms

body bonus

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1HEEL DRAGworks shoulders, arms, legsStand with knees bent, heels together, toes out, a dumbbell in each hand. Bring arms out to sides, elbows bent, hands even with ears, palms forward (as shown). With right leg planted, push left heel out into a semisquat as you rotate arms forward, keeping elbows in place, until knuckles face ground. Drag left leg back in, returning to start. Repeat on opposite side for 1 rep. Do 15 reps.

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TRICEPS TRIPODworks shoulders, arms, back, absKneel with a weight in left hand, arm at side. Bend forward, placing right hand on ground directly below shoulder; extend right leg to side, making a tripod. Bend left elbow 90 degrees, palm in (as shown). Maintain tripod as you extend left arm behind you. Do 15 triceps extensions. Switch sides; repeat.

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5SHOULDER SAWworks shoulders, arms, back, obliquesSit with legs extended in a wide V, knees slightly bent. Keeping hips forward, twist torso to left as you reach right arm toward left foot and left arm behind you (as shown). Release; return to center, then twist right for 1 rep. Do 10 reps.

LOW BLOWworks shoulders, arms, back, butt, legsStand with feet hip-width apart, a dumbbell in each hand, arms down. Keeping left foot planted, bend left knee and step back with right foot, bending forward at hips. Hold position, keeping back leg straight, as you punch down with alternating arms (as shown) 10 times. Switch legs; repeat.

TEETER-TOTTERworks shoulders, arms, chest, legsStart on all fours, knees under hips, wrists under shoulders. Extend left leg back, foot flexed. Keeping left leg raised, bend elbows and lower chest toward ground (as shown). Push back up to start for 1 rep. Do 10 reps. Switch legs; repeat.

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SUPER CURLworks biceps, butt, legsStand with a dumbbell in right hand, palm facing forward. Lower into a squat and place right elbow atop right knee, resting left elbow on left knee and left hand on right thigh. Extend right arm toward ground (as shown), then curl weight toward shoulder. Do 12 reps. Switch arms; repeat.

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7 POWER PUSH-UPworks shoulders, arms, chest, absStart in plank with right hand on left edge of a step. Lower chest (as shown), then press up and cross left hand over right to right side of step as you step right foot to right. Bring right hand to right of step and left foot to meet right. Do a push-up, then reverse direction to the left for 1 rep. Do 10 reps.

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10 11FLAT-OUT FIRMERworks tricepsLie faceup on a step or bench, a dumbbell in each hand, knees bent, feet flat. Lift head so neck is in line with spine (or use a longer step so neck is supported), and extend arms up, angled slightly back, palms facing in. Keeping upper arms still, slowly bend elbows and lower weights toward head (as shown). Straighten arms. Do 15 reps; repeat.

BAT-WING BUSTERworks shoulders, arms, back, absStand with a dumbbell in each hand. Bend at hips, knees bent, back almost parallel to ground. Extend arms toward ground, palms in. Draw weights to rib cage, then extend arms behind you (as shown). Arc arms out to sides, keeping them at shoulder height, then lower to ground. Do 10 reps; repeat.

PUNCH IT OUTworks shoulders, bicepsStand with feet hip-width apart, a dumbbell in each hand at sides, palms forward. With abs tight, torso tall and upper arms still, curl weights to shoulders. Slowly extend arms forward at chest level, turning palms down (as shown), then take 4 counts to lower arms to start position. Do 10 reps; repeat.

WINDMILLworks arms, back, absStand with feet shoulder-width apart, toes turned slightly to right, a dumbbell in left hand. Lift left arm overhead, palm forward. Bend over to right, keeping left

arm up and right knee bent, as you reach right hand to ground. Look at left hand (as shown). Slowly rise. Do 10 reps. Switch hands; repeat.

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14BUST BOOSTERworks chest, shoulders, tricepsStart in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower halfway to floor and hold (as shown) for 1 second. Continue lowering until chest is a couple of inches from floor. Pause; push back up to start for 1 rep. Do 12 reps.

ARM ACCENTUATORworks shoulders, biceps, triceps, upper backStand with feet hip-width apart, knees soft, elbows close to sides, fists below chin. Pivot so toes and torso face right; punch left hand out at shoulder height (as shown) and back, making sure not to lock elbow. Repeat on right side. Alternate left and right for 1 minute.

FLAB FIGHTERworks shoulders, triceps, abs, legsStand with feet hip-width apart. Raise left foot behind you, knee bent; loop a band around left foot, an end in each hand. Raise arms next to ears, elbows bent, hands behind head, palms in (as shown). With abs tight, straighten arms overhead. Return to bent-elbow position for 1 rep. Do 12 reps. Switch legs; repeat.

TOTAL TONERworks shoulders, arms, back, butt, legsStand with feet together, one weight in both hands at chest, an end in each hand. Bend right knee and

lunge left leg back as you reach arms overhead

(as shown). Return to start. Do 10 reps.

Switch legs; repeat.

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BACK ATTACKERworks back, shoulders, arms, absStand holding band. Press sole of right foot to inside of left thigh, knee out; wrap ends of band around hands and hold overhead. Keeping arms straight and right arm stable, pull left arm down to side below shoulder level (as shown), then raise left arm for 1 rep. Do 12 reps. Switch sides; repeat.

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17SIT TIGHTworks biceps, chest, absLie faceup with knees bent, feet flat; anchor center of band about a foot behind head and hold a handle in each hand, arms extended to sides at shoulder level, to start. Engage abs and sit up, bringing hands forward and together at chest level (as shown). Return to start. Do 12 reps; repeat.

18 TAPPING TRIMMERworks shoulders, triceps, chest, abs, obliquesStart in plank. Bring right knee toward chest and tap right foot with left hand (as shown). Return to plank; repeat on opposite side for 1 rep. Do 12 reps.