Toned, strong arms can help you with everyday tasks such as hauling groceries and lifting little ones. To get your arms in their best shape, you need to work the two major muscle groups, the biceps and triceps. The latter should get more work, because they comprise a larger part of the arm. Do the following moves two to three times per week, and allow at least 48 hours of rest between training sessions.

Do 3 sets of 8 to 20 repetitions for each move. Choose a weight that's heavy enough so your muscles are fatigued at the end each set.

Dumbbell Kickbacks (works the triceps)
Standing, step forward about two feet with your left leg and bend forward at the waist. Hold a 2- to 8-pound dumbbell with your right hand, and place your left hand on your left thigh for support. Lift your right arm, and bend your elbow at a 90-degree angle. With your palm facing your body, extend your forearm back until it's parallel to the floor. Reverse direction, and return to the start position. Do 1 set, then switch to the left side.

Two-Arm Overhead Dumbbell Extension (works the triceps)
Standing comfortably with a slight bend in your knees, grasp the stem of an 8- to 15-pound dumbbell with both hands (place one hand on the stem, and the other hand on top of it), and lift it above your head so your arms are almost straight, with your upper arms next to your ears (A). Bend your elbows and lower the weight so it hangs down behind your head (B), then slowly straighten your arms, and return to start.

Hammer Curl (works the biceps)
Standing in the same comfortable position with a slight bend in your knees, hold a 5- to 8-pound dumbbell in each hand. Your arms should be hanging by your sides and your palms facing each other. Keeping your upper arms steady, slowly curl the dumbbells up toward your shoulders, contracting your biceps at the top of the move. Reverse direction to return to start.

Check out more great arm workouts:
Sculpt Terrific Triceps
A Better Upper Half
A Call to Arms
Shoulder to Shoulder