These three-move workouts are designed to sculpt rock-star arms and shoulders fast, no matter what your fitness level.

Beginner: Arm Circle

What You’ll Need: A pair of 3-pound dumbbells

Targets: Shoulders, back, triceps, biceps

  • Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
  • Keeping shoulders down, do 20 small backward circles.
  • Switch directions; do 20 forward circles.

Beginner: Shoulder Press

Targets: Shoulders, triceps

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  • Bend elbows, bringing hands to shoulders, palms facing forward.
  • Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
  • Do 20 reps.

Beginner: Triceps Push-Back

Targets: Triceps

  • Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
  • Lift arms straight back about 2 feet behind you; return to sides.
  • Do 20 reps.

Intermediate: Half-Moon Rotation

Targets: Shoulders, biceps, triceps

  • Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
  • Rotate thumbs back until palms face up.
  • Rotate thumbs forward.
  • Do 30 reps, keeping arms lifted.

Intermediate: High V

Targets: Shoulders, triceps

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
  • Slowly bend elbows to hips, palms facing body.
  • Press back up into V.
  • Do 20 reps.

Intermediate: Side Tri Lift

 

Targets: Triceps

  • Stand with feet hip-width apart, holding a dumbbell in each hand, right elbow bent, palm facing shoulder.
  • Straighten arm out to side at shoulder height, and rotate so palm faces back.
  • Lift up 2 inches.
  • Return to start.
  • Do 20 reps; switch arms and repeat.

Advanced: Back Touch

Targets: Back, shoulders, biceps

  • Stand with feet hip-width apart, arms extended out to sides, a dumbbell in each hand.
  • Bring arms about 1 foot behind you (diagonal to shoulders).
  • Bend left elbow and touch back with dumbbell; return.
  • Do 30 reps, alternating sides.

Advanced: Overhead Bend

Targets: Shoulders, triceps, core

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  • Bend right elbow to hip and hinge over to left from waist.
  • Extend right arm overhead and to left, keeping shoulder down.
  • Lower elbow to hip.
  • Do 25 reps; switch sides and repeat.

Advanced: Straight-Arm Shrug

Targets: Shoulders, biceps, triceps

  • Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand.
  • Keep arms straight as you lift and lower right shoulder to ear.
  • Switch sides; repeat.
  • Do 30 reps, alternating sides, keeping arms lifted entire time.