Spring is just around the corner, and arms are our March focal point.

If you’re like me you are thinking of warmer weather and shorter sleeves.

Are you arms ready for the transition?

Here’s some tips to keep those arms in shape.

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Biceps Curl

Bend your elbows at your sides, holding a 5 to 15 lb dumbbell in each hand. Bring your hands down as far as possible, keeping palms facing the ceiling. Then curl the dumbbells back up. Do 10-15 reps.

The Strongman Curl

Stand with your feet hip-width apart and your knees slightly bent. Hold a pair of 5 to 15 lb dumbbells at shoulder height, arms held straight out and parallel to the floor, palms facing the ceiling. Keep your upper arms steady and slowly curl the dumbbells in toward your head. Bring the dumbbells back down and repeat seven times.

Concentration Biceps Curl

Find a bench in the park or a chair at home. With a dumbbell in your right hand, press your elbow against the inside of your right thigh. Fully extend your arm toward the floor, then curl it back up toward you 10 to 15 times. Repeat the exercise on the left side.

Overhead Triceps Extension

Stand and hold the dumbbells, elbows pointed toward the ceiling. Extend your arms straight into the air, then drop them behind your head. Return back to the starting position. Do 12 to 15 reps.