5 Arm Toning Exercises

November 18, 2019

When it comes to working out our arms, women tend to forget or even steer away from arm workouts in fear of looking too bulky. We’re here to tell you not to steer away and to make sure you add a few arm workouts to your daily routine. Your biceps, triceps, and shoulders are each an important part of your physical strength and appearance. These 5 arm toning exercises will have you looking and feeling confident in that tank top, halter, and spaghetti strap.

Shoulder Press

The shoulder press will not only target your shoulders and arms, but it will also help strengthen your back and abs, which ultimately gives you better posture. So, grab a pair of dumbbells, or even a resistance band, and get to it! Stand about hip-width apart with a dumbbell in each hand. Then, slowly raise your arms up towards your shoulders to create a U shape with your arms and with having your wrists facing outwards. Extend your elbows above your head to then touch the dumbbells together at the top, creating a goal post position with your arms. Once your arms are fully extended and your dumbbells are nearly touching, slowly lower your arms back down towards your shoulders in the U position. Then, repeat for 15 reps, rest, and then repeat.

Triceps Kickbacks

This triceps move will get your muscles burning and your arms nice and toned. Holding a pair of dumbbells or using your resistance band, stand hip-width apart bending slightly in the knees. Then, bend at the hips leaning forward to make your chest parallel to the floor. Curl your dumbbells up to your chest to begin and then swing them back behind you to where your arms are straightened out, keeping your arms close to your body through the entire motion. Swing your dumbbells back by bending at the elbows to curl them close to your chest. This will complete one rep. Repeat for 15 reps to then rest and repeat.

Bicep Curl

Stand with a dumbbell in each hand with your palms facing inward. By bending at your elbows, slowly rotate your wrists and raise your dumbbells up to your chest, ending with your palms facing towards you and your dumbbells pressed against your chest. Then, slowly lower your dumbbells back down towards your sides by rotating your wrists back inwards and bringing them down facing your sides. This will complete one rep. Repeat for 15 reps then rest and repeat.

Triceps Dips

This move only requires your body weight, so no equipment necessary! Sit on the floor with your hands placed behind you facing forward and your knees bent with your feet planted on the floor. By pressing through your arms, push towards the ground to lift your body up and straighten out your arms. At this point, your butt should be off the floor and your abs engaged. Slowly bend at your elbows to lower your body down to barely tap the floor with your butt. Then, press back through your arms to straighten out and lift your body up once again. Repeat this move for 20 reps, rest and repeat.

Delt Fly

Grab that pair of dumbbells, holding one in each hand and standing hip-width apart. With your knees bent slightly, bend forward at the waist to where your chest is at about a 45-degree angle from the floor. Let your arms hang out in front of your body with your palms facing inward towards each other. Slowly widen your arms by lifting the weights to where you literally look like you are flying. (Hence the “Fly” in “Delt Fly.”) Your shoulders should be working in this move too by squeezing your shoulder blades together to help your arms lift through the motion. Then, slowly lower your arms back down to their starting position. Repeat for 15 reps, rest and repeat.

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