Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone.
Due to genes or general excess fat or aging, it seems difficult to keep our arms in shape. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.
What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track.
Scientific studies show that resistance exercises are the most effective way to manage weight as well as strengthen, shape, and tone your muscles.[1]
If you want a convenient and quick solution on how to tone your arms, then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells, and you can start toning up those bingo wings with these 15 easy at-home arm workouts.
15 Simple Arm Toning Workout Exercises
1. Tricep Dips
Targeted Area: Triceps
Hands must be positioned shoulder-width apart on a secured chair or bench.
Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
Straighten out your arms a little, keeping a slight bend from the elbow to put more emphasis on the tricep and less stress on the elbow.
Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
Once in this position, slowly push your hands back to the starting position.
Do 10-15 reps.
2. Bicep Curls
Targeted Areas: Biceps and Shoulders
Start with your feet hip distance apart, holding one dumbbell in each hand with your palms facing out.
Raise both arms at shoulder height or one arm at a time.
Bend elbows up to your shoulders, holding the position for 5 seconds.
Slowly release the elbow and straighten your arm to the starting position.
Complete 3 sets of 10-15 reps for each arm.
3. Push-ups
Targeted Areas: Triceps and Deltoids
Lying face down, place your hands on the floor roughly shoulder-width apart.
Tuck your toes under and gently lift your body, pushing through your hands and making sure not to lock your elbows.
Slowly bend your elbows, bringing your face roughly 2-3 inches from the ground.
Slowly push back up through your arms. If this is difficult, make the same move but keep your knees on the floor.
Repeat 10-15 times.
4. Tricep Kickbacks
Targeted Area: Triceps
Place a weight in each hand and kneel on the floor with your toes tucked under.
Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
Extend both your arms backward while your palms are facing each other.
Feel the tension in the triceps and return to the starting position.
Do 3 sets of 8-10 reps.
5. Plank
Targeted Areas: Chest, Shoulders, Biceps, and Core
Start face-down on the floor, resting on your forearms and knees.
Step your feet out so they are slightly apart, and come into the plank position.
Make sure your body is straight, parallel to the floor, and your bum is tucked in.
Pull your abs in and hold the position for as long as possible. Aim for 20-30 seconds and build up to a minute.
Repeat 3 times.
Bonus: Learn how doing planks can transform your body here.
6. Tricep Extensions
Targeted Area: Triceps
- Stand on a mat with your feet hip-width apart.
- Hold one dumbbell with both hands behind your head, bending the elbows.
- Bring the weight towards the ceiling, straightening your arms above your head.
- Lower back to starting position.
- Complete 2-3 sets of 10-15 reps.
7. Lateral Arm Raises
Targeted Area: Deltoids
Stand with feet hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
Starting with your left side, inhale and slowly raise your arm, so it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
Make sure your arm is straight, and your palm is facing the floor.
Exhale and slowly bring your arm back down to your side.
Repeat on the right side.
Do 10-15 reps on each side and two sets.
8. Overhead Press
Targeted Area: Shoulders
Stand up, lining your feet with your hips, and hold a dumbbell in each hand with palms facing out.
Bring the weights to your shoulders.
Keep your core muscles tight and straighten your arms above you.
Slowly bring your arms back down to your shoulders.
Do 3 sets of 10-15 reps.
9. Bent Over Row
Targeted Area: Triceps and Biceps
Place your feet shoulder-width apart.
Bend your knees and then bend your upper body forward from the hips making sure you keep your back nice and straight.
Make sure your hands are straight and placed under your shoulders.
Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
Slowly lower the weights in a controlled movement and feel the tension at your triceps.
Repeat 10-15 times.
10. Skull Crushers
Targeted Area: Triceps
While holding a dumbbell in each hand, lie on your back with your knees bent.
Slowly raise your arms above your chest, ensuring your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head with elbows bent and pressing toward your head (being careful not to hit yourself in the face).
Lift your arms back to starting position.
Complete 2 or 3 sets, 10-15 reps each.
11. Arm Circles
Targeted Area: Triceps
Stand up with your feet shoulder-width apart. Extend your arms so that they’re parallel to the floor.
Circle your arms forward, creating small, controlled circles with your hands.
Enlarge the circles until you feel a stretch in your triceps.
Reverse the direction after 10 to 15 seconds.
Complete 2 or 3 sets, 10-15 reps each.
12. Chest Press
Targeted Areas: Chest and Triceps
Lie down on an exercise mat with your back to the floor, your knees bent, with your feet flat on the ground.
Hold a dumbbell in each hand, lift and extend your arms so they’re directly in line with your shoulders, with your knuckles facing the ceiling.
Engage your shoulder blades, then slowly bend your elbows to lower your dumbbells out to the side, in line with your shoulders, until your upper arm reaches the floor and your arms are forming a 90-degree angle.
Complete 2 or 3 sets, 10-15 reps each. Take between 60 and 90 seconds of rest between each set.
13. Wall Push-ups
Targeted Areas: Chest and Triceps
Stand facing the wall with your legs slightly apart
Stretch your arms out in front of your chest with your palms touching the wall
Bend toward the wall for your elbows to fold at the bottom and stand on your tiptoes with your heels raised
Push back from the wall, straighten your arms and stand back on your heels
Repeat these motions 20 times
Bring your arms back down and relax for 10 to 15 seconds
Complete 2 or 3 sets.
14. Scissors Exercise
Targeted Area: Triceps
Stand upright with your legs and feet apart
Stretch your arms in front of you and form the shape of the letter “V”
Bring your arms to cross in the shape of the letter “X”
Change between the “V” and “X” positions 20 times
Bring your arms down and relax for 10 to 15 seconds
Repeat the exercise 10 to 20 times for 2 to 3 sets.
15. Cardio
While cardio is not always seen as an arm exercise, it’s one of the best ways to improve health and fitness.
According to the National Library of Medicine, cardio is an effective way to lose overall body weight and increase lean body mass. And this may contribute to slimmer arms. [2]
Do any type of cardio you feel comfortable with to lose weight in your arms.
Final Thoughts
Keeping our arms in shape is not impossible and takes some resistance exercises and discipline. Investing in dumbbells or using everyday home equipment can get you toned arms in a short amount of time. Include a healthy diet in your plan, and don’t forget to add some cardio like running to stay fit.
Bookmark these tips and tricks for your next workout.
Reference
| [1] | ^ | National Library of Medicine: Evidence for Resistance Training as a Treatment Therapy in Obesity |
| [2] | ^ | National Library of Medicine: The Role of Exercise and Physical Activity in Weight Loss and Maintenance |
