Get Toned Arms

by Wendy on May 23, 2014

Summer is almost here, are you ready to go sleeveless? Try these exercises that will tone your upper arms, shoulders, biceps, and triceps. These workouts are great for beginners and experienced exercisers alike. Get more toned in less time, here’s how to do the moves:

 

DumbellKickbacks

From a split stance, lean forward and place your right hand on your right thigh. Holding a dumbbell in your left hand, angle your left elbow to 90 degrees, keeping your upper arm close to your body. Move the lower part of your left arm so your arm is fully extended. Return to 90 degrees. Repeat on each side.

 

Triangle push-ups

Start in a push-up position (or a modified push-up, with your knees on the ground), but form a triangle with your thumbs and forefingers, directly below your chest. Lower your body towards the floor, keeping your hips, back and head aligned. Press back to start. Repeat.

 

Dumbbell Curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. Repeat.

 

Chair Dips

Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position. Repeat.

 

Quad

Begin on all fours, knees under hips, palms beneath shoulders, and abs engaged. Slowly extend left arm forward parallel to floor and right leg behind you to hip height. Hold for 2 or 3 counts, lower, and repeat on opposite side.

 

Dumbbell Cross Jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm.

 

Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, and then lift the weights back to the starting position. Repeat.

 

Overhead Press

Stand up straight with feet shoulder-width apart, knees slightly bent and abdominal muscles pulled in. Hold a 5- to 10-pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Repeat.

Wendy

Wendy

Health Contributor at Creative Bioscience
My name is Wendy and I’m one of the main contributors to our blog. I’m a retired elementary school teacher who’s found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We’re here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy’s favorite product is African Mango 1200
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