Getting the toned and sculpted arms you’ve always wanted doesn’t have to be a tedious and long process! Here are 5 simple exercises that you can do in the comfort of your own home to get the arms you desire, in no time!
1. Push-Ups
Push-ups are great for targeting triceps muscles, and also tone and strengthen your chest, shoulders and core.
- Start in a plank position hands shoulder width apart
- Lower your body until your chest almost touches the floor
- Push your body upwards using your arms
- Make sure you keep your core tight and do not dip your hips
- Do 10-15 reps.
2. Bicep Curls
This exercise is great for targeting your biceps, giving you a sculpted and toned look.
- Stand with your feet hip width apart
- Hold a pair of dumbbells in each hand with your palms facing forward
- Make sure your palms remain facing forward while your flex your elbow and curl your arms up towards your shoulders
- Lower your arms back down to starting position
- Do 10-15 reps.
3. Tricep Kickbacks
Tricep kickbacks are great for targeting the triceps muscles that give arms the shape you desire.
- Stand with your feet hip width apart
- Hold a dumbbell in your right hand and place your left hand on your hip
- Bend your right knee and lean forward slightly at the hips
- Keeping your upper arm stationary, bend your elbow and draw your forearm up to your torso
- Pause, and then straighten your arm behind you, squeezing your triceps at the top of the motion
- Return to starting position and repeat
- Do 10-15 reps.
4. Shoulder Press
This exercise is great for the strengthening the deltoids in the shoulders.
- Start by standing with your feet hip width apart
- Hold a pair of dumbbells in each hand, resting on your shoulders
- Extend your arms upward until they are straight.
- Lower the dumbbells back to your shoulders
- Make sure to keep your core engaged and your back in a neutral position throughout the exercise
- Do 10-15 reps.
5. Overhead Tricep Extension
Finally, this exercise is great for targeting the triceps and toning them.
- Start by standing with your feet hip width apart
- Hold a dumbbell in both hands, extending your arms overhead with your palms facing inward
- Lower the dumbbell and hinge at your elbows until your arms form a 90-degree angle
- Squeeze your Triceps at the top and slowly lower to your starting position
- Do 10-15 reps.
Put these exercises together and you’ll have toned and sculpted arms in no time! Remember to focus on good form and controlled movement for maximum results.
What exercises will help build arm strength?
1.Push-Ups
2.Chin-Ups
3.Triceps Dips
4.Biceps Curls
5.Reverse Push-Ups
6.Triceps Extensions
7.Overhead Press
8.Dumbbell Rows
9.Lateral Raises
10.Hammer Curls
What kind of weights should I use for arm strength exercises?
The type of weights you use for arm strength exercises will depend on your current fitness level and desired goals. For beginners, starting off with lighter weights (2-5 lbs) is recommended and you can progress up as your strength and endurance increases. For more experienced exercisers, heavier weights (5-10 lbs) are usually recommended. You may also want to incorporate resistance bands, which can provide varying levels of intensity for your workout.
What size of weights should I use for arm strength exercises?
It depends on your current strength level. If you are at a beginner level, you can start with 1-3 pound weights and gradually increase the weight as you build strength. If you are exercising to maintain strength, you will want to work with weights that are heavy enough to challenge you, but that are not so heavy that you cannot complete the full range of motion for the exercise. As always, be sure to start with lighter weights and work your way up as your form and endurance improves.
What arm exercises are best for strength?
1. Seated Dumbbell Bicep Curls
2. Barbell Curls
3. Alternating Dumbbell Curls
4. Hammer Curls
5. Pushups
6. Barbell Tricep Extensions
7. Tricep Kickbacks
8. Overhead Press
9. Bent Over Rows
10. Pullups And Chinups
What arm exercises are best for toning?
1. Tricep Dips
2. Reverse Push-Ups
3. Bicep Curls
4. Bent-Over Rows
5. Arm Circles
6. Hammer Curls
7. Overhead Press
8. Tricep Extensions
9. Plank Shoulder Taps
10. Lateral Raises
What kind of weights should I use for arm toning exercises?
For arm toning exercises, it is best to use lighter weights, usually around 3 to 15 pounds. Lighter weights will allow you to do higher repetitions, which tones and strengthens the muscle without bulking it up. However, if you are looking to bulk muscle, heavier weights are better. The amount of weight will depend on your current strength and endurance level. Be sure to start with lighter weights and increase weight as your form and endurance improves.
What types of arm toning exercises are best?
1. Tricep Dips: Start by sitting on a bench or chair with your hands holding the edge, behind you. Keep your feet hip width apart and slowly bend your elbows to lower yourself down to just above the ground. Push back up to the starting position.
2. Overhead Tricep Extension: Begin with a weight (dumbbell or kettlebell) in both hands, palms facing each other. Reach hands up to the ceiling with the weight and slowly lower the weight behind your head. Keep your elbows close together and return the weight back up to the ceiling.
3. Biceps Curls: Begin by standing straight with the weight in one hand and your palm facing away from your body. Keeping your elbow slightly bent, curl the weight up towards shoulder height and then slowly lower it back down.
4. Mountain Climbers: Start in a high plank position with your hands placed on the ground just outside of your shoulders. Engage your core and bring your left knee towards your chest. Return it back to the starting position and repeat the move with your right knee.
5. Push-Ups: Start in the high plank position, hands shoulder width apart. Keep your core engaged and slowly lower your body down to the ground. Push up and return to the starting position.
