Want sexy, toned arms? We’ve come up with five intense bicep workouts sure to give you impressive shoulders, triceps and of course biceps! Weights are required for all of these exercises but if you don’t have any, a couple of tin goods will work just as well. Aero Stretch Stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow and look at your left hand. Return to center then rotate right to finish rep. Do two sets of 10 reps.
Biceps curl
Sit with legs together, knees bent, a weight in each hand. Tilt torso back 45 degrees and lift feet. Hold tilt as you straighten arms forward at chest level, palms up. With elbows in place, curl arms toward head. Keep body still as you curl arms out and in. Do two sets of 10 reps.
Sky Reach
Lie face up with feet flat on ground, a weight in each hand, arms out to sides at shoulder level, palms up. Press heels and shoulders into floor as you lift hips as high as you can. Maintain lift as you bring left knee toward chest, and palms together in front. Lower foot and arms. Repeat with right leg for one rep. Do two sets of 10 reps, lowering hips to rest between sets.
Lunge salute
Start in a lunge, with right thigh parallel to floor, knee over ankle, a weight in left hand. Lean forward and place right hand on right thigh. Draw left elbow up to bring weight to ribs. Hold elbow in place, extend arm behind you. Raise chest to vertical as you bring left arm forward and overhead. Return to start. Do 10 reps; switch sides and do 10 more. Do two sets.
Outward Twist
Kneel with arms down, a weight in each hand. Lift arms out to shoulder height, palms up, elbows soft. Lean back, rotate torso left and look left. Return to center, upright; lean back; rotate right to finish rep. Return to center. Do two sets of 10 reps.
Aero Stretch 
curl arms toward head. Keep body still as you curl arms out and in. Do two sets of 10 reps.
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