No one likes arm jiggle; it can set off your entire outfit, mood, or body structure. Often times, however, people shy away from arm exercises because they associate working out your arms with “bulking up”. This does not have to be the case. There are plenty of good arm workouts that are going to strengthen and tone your arms without causing you to walk out of the gym looking overly bulky up top.
8 Good Arm Workouts
Toned arms are not easy to achieve immediately, but they can be developed overtime with patience and persistence. If you want to look good in sleeveless tops, spaghetti straps, or at the pool, then check out these great home workouts that are going to help shape, tone, and strengthen your arms.
Using dumbbells are a very basic and traditional way to work out your arms. Even a light dumbbell can be enough to help you feel the burn.
- Get into a standing position with your feet shoulder length apart. Hold a 5 to 10 pound dumbbell, depending on your strength, in each of your hands. Place the dumbbell in front of your hip area with your palms facing outwards.
- Now bend your left arm into a 90 degree angle. Your left arm will be parallel to the floor.
- Now curl your right hand in towards your shoulder and slowly lower it back down. During this time your left arm should always be in the same position and both of your elbows should be in close to your ribs.
- Perform eight of these exercises with your right arm and then switch sides and do eight on your left.
- Once you have worked on both sides, curl both of your arms up at the same time towards your chest and bring them back down lowly. Do eight of these.
You can perform planks anytime, anywhere as long as you have a good mat or a padded surface. Try doing these in between your cardiovascular workouts.
- Get into a push-up position on the floor.
- Line up your elbows under your shoulders, and bring your weight up so that your weight rests on your forearms and toes.
- Place your body in a straight line from your head to your heels and make sure that your back is straight.
- Hold this position for 20 seconds and inhale and exhale gentle.
- Rest by placing your knees on the floor for 30 seconds. Perform this exercise 3 times until you can do about 6 in a row.
This is a great move that is going to work out the back of your arms. You can perform them anywhere as long as you have a chair for arm balance.
- Get a chair and sit at the edge of the chair with your feet placed together.
- Position your hands at the seat of the chair on either sides of your thighs. Make sure that your feet are kept flat on the floor.
- Now, bend your elbows into a 90 degree angle and slowly lower your body to the floor.
- Pause in this position and then straighten your arms and lift your body back up into the beginning position.
- Do about eight of these exercises.
Balanced Core Exercise
You might forget you are working out your arms with this exercise, because a lot of your focus will be on your core area.
- Get into a standing position with your feet hip-length apart.
- With your left leg, take a step forward and lift up your right leg behind you.
- As you lift your right leg, bend forward and raise both your arms above your head. Hold this position for 20 seconds, and then lower yourself back down and rest for 30.
- With your hips squared, bring your arms back up close to your ears and lift your back leg up again as high as you can, or to about hip height.
- Do this exercise 6 to 10 times and alternate your legs.
This is a great exercise if you have tension or stress between your shoulder blades, as it will help to open and relieve that area.
- Get a comfortable mat or towel and lie face down on the floor with your palms near your chest area.
- Now lift your head, shoulders, and chest off the floor while pulling your shoulder blades down and keeping them together. Remain in this position for 2 counts and then lower yourself back down.
- Perform this exercise about 8 to 10 times. If it becomes easy for you, then try lifting your thighs and hips off of the floor as you do these.
Pullovers Using Dumbbells
Pullovers are great exercises for your inner armpit area.
- Lie down on an exercise bend, cushion, or on the floor with a mat.
- Take a 5 to 8 pound dumbbell and hold it in both of your hands and extend your arms over your chest area.
- Lower the weight down behind your head and then bring it back up.
- Do around 15 of these exercises. If you want to make pullovers more challenging, try bending your knees into a 90 degree angle.
If you want to make things more interesting, consider using a ball for a more balancing exercise.
- With an exercise ball, lie on your stomach with your hands facing forwards on the floor so that the exercise ball rests under your thighs.
- In this position, bend your elbows so that you pull your navel up and inwards towards your spine.
- Lower the upper portion of your body towards the floor. Pause in this position for around 3 seconds. Then, push your elbows up so that they are straight, but do not lock them. Make sure that your head is in line with your spine and that your abs are tight and engaged.
- Begin with about 5 repetitions of this exercise, and then work up to 15 once you get comfortable, and continue increasing from there.
This move might sound hard, but it is simple enough to execute if done properly.
- Lie on your back face up, and put your weight on your elbows by using your elbows to learn. Extend your legs and keep your knees slightly bent.
- In this position, lift your hips upwards towards the sky. As you do so, form a straight line from your head to your toes. Stay in this position for 8 counts.
- Now, roll your body back into a plank position. Have your forearms flat on the floor with your elbows on your sides with your knees lifted. Hold this position for eight counts.
- Finally, roll over on to your left side and support your body weight with your left forearm and your right elbow. In this position, lift your hips up so that they are in a straight line between your head and heals. Remain in this position for eight counts.
- Repeat the entire sequence for this exercise eight times.
Tone, Tone, and Tone Some More
Keep in mind that changing your overall muscle tone, whether it is in your arms or other areas of your body, may take up to six weeks for you to notice any apparent changes. Be patient and perform the above exercises each day for about 20 to 30 minutes for best results. To increase overall muscle tone in addition to your arm area, check out this course that will help you improve your level of fitness in the comfort of your own home.