At times, our arms get flabby and weak due to lack of exercise and bad eating habits. But don’t worry, because there’s no need to worry – with these powerful arm exercises, you can bring back the strong and toned arms you’ve always wanted. Working out your arm muscles is not just important for muscle growth but for your overall health. Here are some exercises that you can do to define and tone your arms.
Get ready to do simple yet effective sets of curls! Dumbbell curls are one of the most popular arm exercises. They are designed to focus on your biceps and help build and define muscles in your arms. Start with lighter weights, gradually increasing them as you get stronger. Make sure you keep your elbows close to your body and keep your arms straight up and down. Do around 3 to 4 sets, 8-12 reps per set.
No arm exercise list is complete without triceps dips. This exercise is great for targeting the triceps muscles and helping them stay strong and toned. Sit on a bench and support your upper body with your hands behind you. Without bending your arms, lower your torso until it almost touches the bench. If you want an extra challenge, you can add weights or a resistance band. Do 3 sets of 8-12 reps.
You don’t need machines or dumbbells to get toned shoulders. One of the most effective bodyweight exercises for shoulders is the overhead press. This exercise builds muscle, boosts your strength and increases your upper body power. Stand with your feet shoulder-width apart and your arms at your sides. Then, raise your arms up until they are above your head and slowly bring them back down. Do around 3 sets of 8-12 reps.
Arm circles are a great exercise for toning your arms and engaging your shoulder muscles. All you need is a little bit of space and you’re ready to get started. Stand straight and swing your arms out to the sides in circles. Make sure to keep your core tight and engage your shoulder muscles. Do 3 sets of 8-12 reps.
For those looking for an extra challenge, give burpees a try. This exercise not only works your arms, but your core and legs as well. Start in a standing position, then lower yourself down into a squat and place your hands on the ground. Extend your legs back into a full plank position, quickly jump your feet back into a squat and then jump into the air. Do 3 sets of 8-12 reps.
When it comes to strengthening and toning your arms, push-ups are one of the classic exercises that you simply can’t ignore. This full-body move not only strengthens your arms but it also works your chest, core, and lower body muscles. To do a standard push-up, start in the plank position and lower your body by bending your elbows and keeping your core tight. Push back up and repeat. Do 3 sets of 8-12 reps.
Finally, don’t forget to add planks to your routine. Planking is not just great for your abs; it can help you get toned arms as well. Start with your forearms on the ground, palms flat and elbows directly beneath the shoulders. Keep your core engaged and your back flat. Hold this position for 30 seconds and then release. Do 3 sets of 8-12 reps.
For those looking for more intense exercises, try weighted barbell curls. Not only will it help build muscle, but it will also increase your upper body strength. Firstly, stand with your feet shoulder-width apart and your arms at your sides. Grip a barbell with an overhand grip and raise it up until it reaches the shoulder level. Lower your arms slowly and repeat the same motion. Do 3 sets of 8-12 reps.
Shrugs not only help you work on your arms, but they also help engage your shoulder muscles. Stand up with a barbell in your hands and pull your shoulders up towards your ears. Squeeze your shoulder blades together for five seconds and then slowly return to the starting position. Do 3 sets of 8-12 reps.
Push presses help your body get stronger and increase your upper body strength. Stand with your feet shoulder-width apart, holding a barbell at your chest level. Push the barbell up and above your head and then return to the starting position. Keep your core engaged and your core tight during the exercise. Do 3 sets of 8-12 reps.
Pull-ups are one of the best exercises for toning your arms. Grab onto the pull-up bar and try to pull yourself up until your chin is above the bar. Make sure to keep your core tight during this exercise. Do 3 sets of 8-12 reps.
Are you looking to blast your arms? Then, bicep hammer curls are the perfect exercise for you. Take a heavy dumbbell in each hand and keep your elbows close to your torso. Hold your arms steady and curl the weights up towards your shoulders. Do 3 sets of 8-12 reps.
Challenge yourself to target multiple muscle groups with the lunge and curl. Stand with your feet shoulder-width apart and your arms at your sides. Step forward and curl the weights in each hand to your shoulder and then slowly lower them back. Do 3 sets of 8-12 reps.
Up the ante by adding mountain climbers to your routine. Start in a plank position and bring your right knee towards your chest. Return to the starting position and repeat the same motion with your left knee. Try to keep a steady pace for 30 seconds and then stop. Do 3 sets of 8-12 reps.
Push-up rows are one of the most effective exercises for toning and strengthening your arms. Start in the plank position and make sure your core is engaged. Place your hands on the floor and lower your chest to the ground. Bring your right elbow up to your side and then lower it back down. Do the same for your left arm. Do 3 sets of 8-12 reps.
For a great arm workout, try plank twists. Start in the plank position and make sure your core is engaged. Reach your right arm and left leg out and then quickly switch sides. Try to keep a steady rhythm for 30 seconds and then stop. Do 3 sets of 8-12 reps.
Finish off your arm workout with tricep dips. Sit on a bench with your hands shoulder-width apart. Slowly lower your torso down towards the ground and then slowly return to the original position. Make sure to keep your core engaged at all times. Do 3 sets of 8-12 reps.
These exercises are sure to help define and tone your arms. Remember to stay consistent with your routine and never forget to give yourself a well-deserved break. Mix up your exercises to keep things fresh and make sure you’re getting proper nutrition to help your muscles recover. With the right exercises and proper nutrition, you’ll be sure to have toned and defined arms in no time!
