That upper arm flab so many women struggle with can be a major complaint when tank top season rolls around. Fortunately toning your arms with these 6 moves is completely in reach.
These 6 moves for toning your arms will work your biceps and triceps from all angles. One of the common mistakes women make is primarily focusing on one or two sections of the arm muscle instead of the full combination.
It’s a bit complex, but your bicep has three heads including the brachii, and the brachioradialis and brachial (the last two sit beneath the brachii). Your tricep is one muscle with three different heads including the lateral, the medial and the long head. For toning your arms you need to work all three sections of both your biceps and your triceps.
To do this, you’ll want to vary your arm exercises, choosing moves for your biceps, and ones for your tricep muscles. A shoulder workout can also help give you the toned look you’re after.
Of course, I’ve done half the work for you and laid out three arm-toning exercises for each main muscle group. The other half is up to you. Ready? Grab your set of dumbbells!
3 bicep moves for toning your arms
1. Bicep curls
- Start with a dumbbell in each hand, and your feet hip width apart.
- Curl the dumbbells up towards your shoulders then slowly lower them back down.
- Repeat without pause.
2. Hammer curls
- Start by standing with a dumbbell in each hand, palms facing in, and your elbows slightly bent.
- Curl the dumbbells up to shoulder level, keeping your palms towards your torso.
- Slowly lower the weights back down, and repeat without pause.
3. Concentration curls
- Sit on a bench with your feet on the floor just wider than shoulder width apart. With a flat back and a dumbbell in your hand, rest the back of your arm against your inner thigh.
- Bending at the elbow, lift the dumbbell up to the front of the shoulder.
- Lower it back down and repeat.
3 tricep moves for toning your arms
- Using a bench or a couch sit close to the edge and place your hands palms-down on either side of your hips.
- With your knees bent at 90 degrees, slide your butt off the bench using your arms to support your upper body.
- Bending your elbows lower your body until your arms are parallel with the floor.
- Push through the palms of your hands to straighten your elbows and back into the starting position.
2. Overhead tricep extensions
- Start in a standing position with a dumbbell held by both hands up behind your head with your elbows bent.
- Extend your arms upwards, lift the dumbbell up above your head and slowly lower it back down.
- Repeat without pause.
3. Cable press downs
- With the rope attachment connected to a high pulley start by facing the weight stack.
- Choose a weight that works for your fitness level, then hold on to the rope attachment palms facing together and elbows down at your sides.
- Extending at the elbow, press the rope down towards your feet straightening your arms.
- Slowly return to starting position, and repeat without pause.
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Keep in mind, that some of what you consider arm flab may just be soft muscle. So while increased fat storage can accentuate the appearance of arm flab, don’t have unrealistic expectations for it to totally disappear. Your arm muscles won’t be flexed 24/7 so it’s perfectly naturally to have a little softness there.
Do these 6 moves for toning your arms, but focus on how you feel rather than just the look you’re after. Of course looking great and feeling confident is awesome. However, the really cool thing about working your arms is feeling strong. Not only is feeling strong sexy, it’s empowering and motivating to keep you wanting to improve your fitness levels.
What are your go-to arm workouts? Tell us in the comments below.