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  1. This two-for-one formula also stabilizes your shoulder joint, which is notoriously injury-prone. A few curls, some kick backs, maybe some overhead presses. They all primarily work to bend the elbow, and different grips on your dumbbells — palms up, palms facing each other, palms down — recruit the muscles in different ways as in the s move in the Hot Arms Workout.

  2. The muscle you're feeling is the triceps. Combine that with the fact that women may be undertraining their arms and you've got the makings of a true trouble spot. But if you're in a plank position and you don't notice even a hint of a curve in the back of your arms or you can't press yourself up, you've got some reps or cardio! The lateral head, or section, of this three-part, back-of-the-arm muscle is the most visible. If you were to take a peek at your posture right now, would you be more of a C shape than a straight line?

  3. Combine that with the fact that women may be undertraining their arms and you've got the makings of a true trouble spot. By now you know that shrinking fat requires a combination of burning more calories and eating fewer of them, especially in the form of sugar. Of the coconut-esque padding we call the shoulder muscle, it's the front and side sections — the anterior deltoid and medial deltoid, respectively — that often get all the toning to the exclusion of the rear.

  4. Even the fact that the biceps is constantly working every time we carry a gym bag or tote a toddler won't make this muscle bulge. Now stay there and bring your arms out into a T shape and then into a goalpost position against the wall your elbows are bent 90 degrees and forearms are raised and perpendicular to the floor. The lateral head, or section, of this three-part, back-of-the-arm muscle is the most visible. This structure improves the muscle's ability to contract or shorten, so you may get the rounded appearance," explains Peter Ronai, a clinical associate professor of exercise science at Sacred Heart University.

  5. The upper arms and the shoulders have no fewer than nine primary muscles that require some serious firming if you want to make the sort of sleeveless impact you see on the red carpet. The muscle you're feeling is the triceps.

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