Ever struggled with flabby arms? You’re not alone. Women of all ages, shapes, and sizes have had their fair share of complaints about their upper arms. But worry no more! I’ve put together a set of efficient and effective upper-arm toning exercises, perfect for achieving shapely, well-defined arms worthy of going sleeveless.
Perform these exercises three times a week and take at least a 48-hour break between workouts. If possible, include these exercises as part of your overall workout for major muscle groups, to increase your metabolism. And, of course, maintain a healthy diet rich in protein for a toned body. Are you ready to ditch those sleeves?
Consistency Is Key to Beautiful Arms
Before we jump into the exercises, note that to see results in just a few weeks, you must work your arms consistently. With determination and persistence, you’ll be wearing your favorite sleeveless dress on New Year’s Eve, showcasing your toned arms.
Upper Arm Toning Exercises
1. Bicep Curls
Bicep curls are a basic yet essential exercise to work the front part of your upper arms. To perform bicep curls, grab a set of dumbbells and hold them at your sides while standing. Slowly bend your elbows to lift the dumbbells towards your shoulders, and then lower back down. Do 10-12 reps for three sets.
2. Triceps Kick Backs
Triceps kickbacks strengthen the back of your upper arms. Holding a dumbbell in one hand, hinge forward at the hips with your back straight. Bend your elbow, keeping your upper arm close to your body. Now, extend your arm straight back without moving your upper arm. Do 10-12 reps for three sets on each arm.
3. Bicep Extension
A bicep extension adds variety to your bicep workout. With a resistance band anchored to a door or a post, grasp one end of the band in each hand. With your back to the anchor point, extend your arms straight out to the side while keeping your palms facing up. Slowly bring your hands toward your chest by bending your elbows and contracting your biceps, then return to the starting position. Do 10-12 reps for three sets.
4. Triceps Extension
A great exercise to target the back of your arms is the triceps extension. Hold a dumbbell overhead with both hands by the end, with your elbows close to your ears. Slowly lower the weight behind your head by bending your elbows, then extend your arms back up. Do 10-12 reps for three sets.
5. Bicep Combo
This exercise combines elements of both bicep curls and bicep extensions to target your biceps fully. Start by performing a bicep curl, and at the top of the movement, pull your elbows back like you would for a bicep extension. Lower back down to the starting position and repeat. Do 10-12 reps for three sets.
6. Triceps Combo
The triceps combo is a combination of triceps kickbacks and triceps extensions. Begin in the kickback position, with the dumbbell at your side and your elbow bent. Extend your arm back like a kickback, but instead of lowering it back down, bring the weight up and overhead into an extension. To finish, lower the weight back down and repeat. Perform 10-12 reps for three sets on each arm.
7. Reverse Fly
Reverse fly exercises can help tone your arms and improve your upper-back strength. Hold a set of dumbbells and hinge forward at the hips, keeping your back straight and feet hip-width apart. With your palms facing each other, lift the weights up and out to the sides, squeezing your shoulder blades together. Lower back down and repeat. Perform 10-12 reps for three sets.
8. Lateral Raise
The lateral raise is another exercise that targets your shoulders and upper back, helping to create toned and defined arms. Stand with a dumbbell in each hand, palms facing inwards. Slowly raise your arms out to the sides until they are level with your shoulders, then lower back down. Perform 10-12 reps for three sets.
With these eight exercises in your routine, you’ll have sleek, toned arms ready to flaunt in no time. Remember, though, that it’s crucial to keep up with your workouts and incorporate a healthy, protein-rich diet for a toned body. No more hiding behind long sleeves — these exercises will have you confidently showing off your arms at any age. And if you want to look your absolute best for a special occasion, like New Year’s Eve, consider adding a “little black dress” workout to your routine for head-turning results.
