5 Incredible Ways to Tone your ArmsDec 4, 2019
Many of us love “arm day” at the gym. Decreasing arm jiggle is a common desire for many of us. But with so many ways to tone our arms, where do we start? Well, we have a list of five fun arm exercises that will make your next upper body workout a cinch.
1. Arnold press
Benefits: You’ll hit a plethora of muscles with each rep of this shoulder press variation. According to Hannah Viva, NASM-certified personal trainer with Fit Body Boot Camp, the Arnold press targets the deltoids (shoulder muscles), the pectorals (chest muscles), triceps (the largest muscle in the back of your arm), latissimus dorsi (the large, fan-shaped muscles on the sides of your back), and trapezius (larger muscles found on your mid-to-upper back that rotates, depresses, and retracts your shoulder blades).
Equipment needed: A pair of dumbbells.
- Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bring the weights up to shoulder level so that your forearms are in front of your chest. Rotate your palms toward your face (this is your starting and ending position).
- Open your elbows out to the side, and press your weights overhead, simultaneously rotating your wrists so that your palms face forward. Hold for a beat, then return to the starting position.
- Reverse the movement with control and repeat.
2. Resistance band triceps pushdown
Benefits: The majority of this move isolates the triceps, “which is the horseshoe muscle that [is on the back of your arms],” Viva says. The tricep muscle is the primary extensor muscle for the elbow joint.
Equipment needed: A resistance band, or a rope or pulley system.
- Anchor a resistance band overhead and grip the handles of the band. Extend your arms out straight with both hands just below chest height.
- Keeping your elbows tight at your sides, pull the band down to extend your arms straight toward the floor. Pause for one second to squeeze your triceps as hard as you can.
- Reverse the movement and repeat for reps.
3. Plank up-down
Benefits: Rock your core and build up your triceps, deltoids, and pectorals with this plank variation.
Equipment needed: Bodyweight.
- Get into a high plank position (top of a push-up) on the floor with hands directly under the shoulders.
- Brace your core (draw your belly toward your spine) and bend your right elbow to lower onto your right forearm. Immediately follow with the left elbow, so you’re in a forearm plank. Hold here for 1 second.
- Then, press through your right hand to push up until your right arm is fully extended again and follow with the left side, so you’re back in high plank.
- Repeat the movement, but start by bending the left elbow this time. Continue alternating your lead arm until you’ve completed equal reps on both sides.
Benefits: Do push-ups anytime, anywhere, to hit the pecs, triceps, and core.
Equipment needed: Bodyweight (and bench if modifying).
- Get into a high plank position on the floor with your hands slightly wider than your shoulders.
- Brace your core and bend at the elbows to lower your chest toward the floor. Keep your elbows close to your sides and your head in-line with your spine.
- Pause once your chest is within a few inches of touching the floor. Then, push yourself back up to the starting position. Repeat for reps.
- To make a move easier, elevate your hands on a table, block, or medicine ball.
5. Dumbbell biceps curl
Benefits: Simple yet effective for focusing on the biceps.
Equipment needed: A pair of dumbbells, though you can also use a resistance band if needed (step one or both feet on the center of the band).
- Stand tall, holding a pair of dumbbells by your sides, palms facing forward.
- Keeping your elbows glued to your sides. Bend your elbows to curl the weights toward your shoulders. Pause at the top to maximally squeeze your biceps.
- Lower the weights back down to starting position and repeat.