Alright ladies! I’ve been getting lots of requests asking me for exercises that help tone up arms, and get rid of the flab in the back part of arms (triceps). So I prepared some of my favorite arm workout routines that you can do at the gym, or at home for toning the overall appearance of your arms. Now, I am not a certified personal trainer, although the exercises I am listing below worked well for me so I am sure it can help you as well.
If you’re going to perform these exercises at home you would need minimum equipment. You only need to purchase free-weights/dumbbells that are 10-15 pounds. You can find these super cheap at Ross or similar stores, and in any other sport store you visit. You can just substitute the bench for a chair or a firm sofa at home. I’ve prepared one a video to show all the moves together performed live, and then broken down the correct way of performing these exercises step-by-step. Hope you find these helpful, and please give me your feedback 🙂
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- Grab a dumbbell and stand up straight with your arm extended in front of you (slight bend at the elbows), and a straight back. The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
- Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is right below your chin. As you lift the dumbbell, your elbow should always be higher than your forearm.
- Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Start out with 3 sets of 10-15 reps by for each arm.
- For this exercise you will need to place a bench/chair behind your back, and stand backwards in front of it . Hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and 90 degrees angles to your torso. This will be your starting position.
- As you inhale, slowly lower your body by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Keep the elbows as close as possible throughout the movement.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Start out with 3-4 sets of 10-12 reps.
You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging.
- To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Fully extend the arm with the dumbbell over your head. The dumbbell should be above your head. This will be your starting position.
- Keeping your upper arm close to your head (elbows in), and lower the weight behind your head until your forearm lines up next to your head/face. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Start out with 3 sets of 10-12 reps switching between arms.
You can also perform this exercise with a rope attached to a low pulley.
Dumbbell Both Arms Tricep Extension
- Stand with your feet together, holding a 10 -12 pound dumbbell with both hands.
- Contract your abs, lift the dumbbell overhead, and drop your hands behind your head, keeping your elbows next to your ears.
- Next, push the dumbbell back up toward the ceiling and release.
- Start out with 3 sets of 12-15 reps.
Dumbbell Latter Raise
- Hold dumbbells a little above your ears with arms at a 90 degree angle and palms facing forward. Feet should be shoulder-width apart. This is your starting position.
- Press the dumbbell up overhead with both arms, keeping it in a straight line until your full arms are extended and dumbbells are lined up parallel to each other.
- Use your abs to keep your body still and lower the arms back to original starting point.
- Start out with 3 sets of 15 reps.
You can also perform this exercise by seating on a bench, but keep your back straight.
I would recommend focusing on arms at least once or twice a week to get it in shape, and once you become comfortable with your current weights you may want to change to heavier weights. Don’t worry the weights will not get you bulky! LOL. In addition to these routines, I recommend mixing other strength building exercises such as push-ups, pull-ups, planks, etc., that can be performed at home. I am also working on another blog for back exercises I shot the same day to target that nasty bulge right around the bra area so please stay tuned. Also, leave a comment below to let me know what else you would like to get more info on.