There’s something refreshing about a springtime breeze and the warmth of the sun on your skin. A little vitamin D has many health benefits and best of all it’s free.

With all the sun-filled days, tank tops, spaghetti straps and sundresses are No. 1 on our wardrobe list. So upper body workouts become a bit higher on the to-do list as well.

Our move is a single arm pec deck and you will need a set of light hand weights. It will work your chest, shoulders and upper back. You can perform this move by standing or sitting.

Begin by grasping your weights in each hand, lifting your arms up and out from your body at shoulder level, and bend in the elbows. Roll your shoulders back and down to engage the proper muscles, hold your chest tall, and angle your palms forward.

Now you are ready to move. Taking one arm at a time, guide your elbow in towards your chest. Keeping the weight up, and creating a squeeze in the chest. Once you reach your fullest contraction, return to the start position. Then repeat on the other arm.

Continue this in and out alternating movement for at least eight to 10 times on each arm. Take a small break, rolling your shoulders and releasing your neck, then repeat for three to five sets.

This move should be performed slowly and precisely to avoid any strain on your neck shoulders. If the weight becomes too much, continue without the weights.

You can add this exercise to any upper body workout, as a finisher or on its own as a little pick-me-up before you head out for your daily dose of vitamin D.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.