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Reviewed by David Derrer on July 24, 2014

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Pamela Peeke, MD, MPH

© 2012 WebMD, LLC. All rights reserved.

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Video Transcript

Narrator: Dr. Pam Peeke

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Hi, I'm Dr. Pam Peeke. Afraid to go sleeveless because your arms are flapping in the breeze?

Let’s banish those bat wings and show the world your newly trim and toned upper arms.

Now, if you are a beginner, use light weights or elastic tubing with handles.

Ideally you want to be standing in front of a full-length mirror, so you can check your form. Wear comfortable clothing, and don’t forget your sneakers.

We'll be doing a simple biceps curl and a posterior triceps extension, using both weights and tubing.

Remember that form is king, so take your time to keep good form. Pick up your weights. We're going to do a simple biceps curl.

What we want to do is stand nice and comfortably, straight back, soft, gently bent knees.

Palms facing forward, take those hand weights. Now, hold on to them, and squeeze your biceps muscles. Ah! Doesn’t that feel good? You should feel that tension.

That’s because your muscle is saying, "Yeah, I love this." And bring it straight on down. Notice I don’t rush anything -- when you do you get injured.

Now, your goal is to do three sets of 10 to 15 repetitions. I've got a little secret. You could do it another way, too.

Grab your elastic tubing. Here it comes, so simple. Step on it. And what you are going to do, is again, the biceps curl.

You're going to squeeze that biceps muscle. How does that feel?

Remember, gently bent knees, straight back. Keep good form all the time. One and two. The goal, three sets of 10 to 15 repetitions, and you could look in your mirror, too.

Make sure you're keeping good form.

Now, while I’ve got you on the elastic tubing, I want to release the left handle, step with your right foot on to the tubing. You're going to do a triceps extension.

Take that right arm straight on up. Your left hand is going to stabilize the triceps muscle itself so it doesn’t flap everywhere.

And now brush your hair, that’s the way I remember it. It’s a triceps extension right behind your neck.

Straight on up, and down again. Notice: no rushing, great form!

Your goal is to do three sets of 10 to 15 repetitions, and you can also do this exercise with hand weights.

Doesn’t it feel terrific to awaken, strengthen, and tone your muscles?

Combine this routine with nutritious whole foods, and voila! Sleeveless dresses, here you come.

You can make healthy changes to your diet and body, and WebMD can help. Use the WebMD Food and Fitness Planner to track your progress.

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