What, love? There are ten men at my door? Send one of them home. I’m exhausted.

With the first day of spring just a little more than three weeks away, now is the perfect time to get those glammy guns in shape for the strapless, sleeveless party looks of the season. Last week, we caught up with Tanya Becker, the gorgeous co-founder of Physique 57, the international fitness studio that counts Demi Moore, Kelly Ripa, Zooey Deschanel, Lisa Rinna, and Parker Posey among its clients. Tanya gave us the inside scoop on the three best exercises for getting your arms and shoulders in tip-top, jiggle-free shape.  Here they are:

The Tricep Can-Can

Works: Biceps, triceps and shoulders

Reps: 10-15 kicks each leg

Set-Up and Execution: Start in a seated position with your legs bent in front of you, feet on the floor, hands by your sides and fingers facing forward. Lift your seat off the floor and bend your elbows. Bring your right knee into your chest. As you straighten your arms, straighten your right leg. Then bend your elbows and your right knee again. Keep on bending and straightening your elbows and leg. Repeat this can-can 10-15 times and then switch legs.

Says Tanya: “This exercise is like turbo training for your arms. You get beautiful biceps, triceps and sexy shoulders!”

The Scarecrow

Works: Triceps and upper back

Reps: Three sets of 10-15 reps

Set-Up and Execution: Pick up a light set of weights (3-5lbs) and stand with your feet hip-width apart, knees slightly bent. Draw your abdominal muscles in and lean your body forward at a 45-degree angle. Bend your elbows and bring them up and out to your sides in line with your shoulders – imagine a straight line drawn from one elbow across to the other. Your palms are facing behind you. Press the weights out until your arms are straight, and then bend them in again toward your chest. Relax your shoulders and keep your elbows lifted.

Says Tanya: “It targets and firms up the triceps and the back muscle area that you don’t want hanging over your strapless dress.”

Hammer Curls

hammer curl

Works: Biceps

Reps: 60 reps or to the point of fatigue

Set-Up and Execution: Pick up your weights (8-10 lbs) and stand with your feet hip-width apart, knees slightly bent. Tuck your elbows into the sides of your body and rotate your arms so your palms are facing each other. Draw your abs in and drop your tailbone down. Imagine that your spine is lengthening behind you. With your arms facing in, curl the right weight up toward your right shoulder and then lower it toward your thigh. As you lower the right weight, curl the left weight up to your left shoulder. Continue alternating at a smooth pace. Keep your elbows at your sides the entire time.

Says Tanya: “If you want to change your biceps quickly, make sure your weights are heavy enough. I like to use 8-10 lb. weights.”

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