1. Chair Dips: Firms backs of upper arms

Sit on a sturdy chair and place the heels of your hands on the edge of the seat on either side of your hips. Raise your butt off the chair, supporting your weight out in front of you until your legs are extended with just the backs of your heels on the floor; your butt should be just in front of the chair. Keeping your shoulders down, bend your elbows back (not out to the sides), and slowly lower your body a few inches, then push back up until your arms are straight again. Do not lock your elbows. Do as many dips as you can, building to two sets of 10. (At first, it is going to be tough. Just keep thinking about how great you will look in that slinky, sleeveless cocktail dress.)

2. Push-ups: Strengthens chest, shoulders and upper arms

Starting on your hands and knees on the floor, raise your lower legs off the floor, crossing your ankles, and lower your butt to form a straight knee-to-head line. Your hands should be directly under your shoulders with fingers pointing slightly in. Bending your elbows, lower our torso until it is just above the floor, then push back up. Only lower as far as you can while maintaining good form (no sagging belies or buttocks in the air, please). Beginners should work up to two sets of eight repetitions; push-up pros can go for three sets of 12 or try straight-leg, knees-off-the-floor push-ups.

3. Upright Rows: Targets shoulders and fronts of upper arms

Stand with your feet shoulder-width apart, knees soft, and hold a five-to-eight-pound dumbbell in each hand, palms facing your thighs (you can also use a 10-to-15 pound weighted bar). Keeping your shoulders down, bed your elbows and raise the weights up to your thighs. Repeat 10 times. If this seems easy, add a second set or increase the weight by a pound or two.

4. Biceps curls: Defines fronts of upper arms

Again, stand with your feet shoulder-width apart, knees soft, holding a five-to-eight-pound dumbbell in each hand. Palms should be at high level, facing forward, and elbows are in at your sides. Keeping your elbows touching your sides and your wrists straight, bend your elbows, raising the dumbbells toward your chest. Slowly lower them to the starting position. Do 10, and then try a second set. If that is too easy, increase the weight by a pound or two.

Tags: Biceps curls, Chair Dips, Push-ups, Upper Body Workouts, Upright Rows