Sculpted, toned arms are one the most common goals among men and women and it’s not as hard as you think. Regular, consistent workouts will absolutely change your arms into the arms of your dreams! Try this workout today to get started on your trim, toned journey!
This workout consists of 3 different sections to focus on toning and shaping your arms: Shoulders, Biceps and Triceps. Follow the workout below in an A, B, C fashion, meaning, do the first Shoulder exercise, then the first Bicep exercise, and then the first Tricep exercise and then start from the beginning with the second Shoulder exercise, etc.
You can alter the moves and make them more challenging or easier, depending on your fitness level. Just alter the amount of weight and modify the moves to suit your goals.
Disclaimer…Please always ask your doctor before beginning any new exercise routine. I am not a trained professional, just a fit mom who likes to share her favorite fitness and exercise moves with the world. Exercise at your own pace and if you feel faint or dizzy at any point, stop exercising and call your doctor.
Shoulders
Alternating Dumbbell Press – 20x each arm
- Start by holding one weight in each hand.
- Raise your arms with palms facing forward, elbows at a 90 degree angle and elbows at the same height as your shoulders.
- Alternate raising one arm straight above your head and return to previous position.
- Repeat with each arm, alternating until you complete 20 repetitions per arm.
MODIFY: Do the exercise with a lighter weight or with no weight at all and make a fist to complete the move.
Pike Push-Up – 20x
- Start in a traditional push-up or plank position.
- Push your hips back until you are in a downward dog yoga pose and the majority of your weight is shifted to your arms.
- Turn your hands in and bend your elbows until your forehead touches the floor.
- Push back up with your arms until they are straight again.
- Repeat for 20 repetitions.
MODIFY: Complete the exercise with one or both knees on the floor.
Deep Swimmer’s Press – 20x
- Stand holding one dumbbell in each hand and elbows bent at a 90 degree angle and tight to your sides.
- Raise your arms at the same time above your head until they are straight, rotating your palms to face forward as you do.
- Lower arms to starting position.
- Repeat for 20 repetitions.
MODIFY: Use a lighter weight or complete the exercise without weight.
Biceps
Bicep Curl – 20x
- Starting by standing holding one dumbbell in each hand, with palms facing forward.
- Bend elbows until weights touch your shoulders.
- Return to starting position.
- Repeat for 20 repetitions.
MODIFY: Use a lighter weight or don’t use weights at all. Squeeze your empty fist to complete the move.
Hammer Curl – 20x
- Stand holding one dumbbell in each hand.
- Turn wrists until palms are facing each other on either side of your body.
- Bend elbows until weights touch your shoulders.
- Lower arms to starting position.
- Repeat for 20 repetitions.
MODIFY: Use a lighter weight or no weight at all.
Isolated Bicep Hold – 20x with 5 second hold
- Stand with one dumbbell in each hand and elbows bent at a 90 degree angle, tight to your sides.
- Begin by lowering one arm to straight and hold position for 5 seconds.
- Switch arms by lowering the opposite arm to straight and bending the first arm back to the original position.
- Alternate holding back and forth for 20 repetitions.
MODIFY: Use a lighter weight.
Triceps
Tricep Dip – 20x
- Find a sturdy bench, couch, table, etc. that is about knee height.
- Start by sitting on the bench, etc. and place both hands on the top of the bench at each side.
- Straighten your legs out in front of you and scoot your bum off the edge of the bench.
- Bend your arms to lower your bottom to the ground and push back up to return to the start.
- Repeat for 20 repetitions.
MODIFY: Bend your knees to reduce the stress on your wrists and only lower your body halfway to the floor.
Tricep Press – 20x
- Start by holding one dumbbell in each hand and stagger your feet to create more stability.
- Bend forward at the waist and bend elbows to a 90 degree angle so that your elbows are in line with your shoulders.
- Straighten your arms, pause when straight and then bend your arms to return to the starting position.
- Repeat for 20 repetitions.
MODIFY: Use a lighter weight.
Overhead Tricep Press – 20x
- Stand with one dumbbell in one hand and raise your arm above your head.
- Stabilize your arm holding the weight with your other hand by holding your arm at the elbow to keep it from moving.
- Bend your weight-bearing arm to 90 degrees, lowering the weight behind your head.
- Straighten to return to start.
- Repeat for 20 repetitions.
MODIFY: Use a lighter weight or no weight at all.
Complete each move one time or repeat the whole workout for a serious burn! You’ll have toned, sexy arms in no time!
Don’t forget to stretch! You’ve worked your arms to the max, so treat them well and take time to stretch!