It may be cold outside as you dress in chunky sweaters to keep warm, but it’s not too early to begin getting those arms and shoulders ready for that cute summer maxi dress. Whether you’re aiming for toned biceps, sculpted triceps, or overall arm strength, the following five exercises will help you achieve your goals. Incorporate them into your routine for noticeable results
Try these 5 toning exercises for strong, shapely arms.
Push ups
Push-ups are a versatile exercise that works not only the triceps but also the chest, shoulders, and core.
- How to Perform: Start in a plank position, hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.
- Tips: Keep your body in a straight line and engage your core to avoid sagging hips.
Hammer curls
Hammer curls are a variation of bicep curls that target the brachialis, a muscle in the upper arm that adds thickness to your arms.
- How to Perform: Hold a dumbbell in each hand with palms facing your torso. Curl the weights while keeping your palms in the same position. Lower back down with control.
- Tips: Keep your wrists neutral and elbows steady to isolate the muscles.
Tricep dips
Tricep dips are a bodyweight exercise that effectively targets the triceps while also engaging your shoulders and chest.
How to Perform: Sit on the edge of a sturdy bench or chair, hands gripping the edge beside your hips. Slide your hips forward off the bench and lower your body by bending your elbows. Push back up to the starting position.
Tips: Keep your elbows pointed straight back and avoid shrugging your shoulders.
Shoulder press
The shoulder press is a compound exercise that primarily targets the deltoid muscles in your shoulders while engaging your triceps and upper chest. It’s a fantastic addition to your arm workout because it strengthens the muscles responsible for pressing and overhead movements.
How to Do It:
- Stand or sit with a dumbbell in each hand at shoulder height, palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position.
Bicep curls
Bicep curls are a classic exercise for a reason: they directly target the biceps, helping to build size and definition. Here’s how to do them correctly:
How to Perform: Hold a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso and curl the weights while contracting your biceps. Slowly lower back to the starting position.
Tips: Avoid swinging your arms or using momentum. Use a weight that allows for controlled movement.
Do 10-12 reps of each exercise with weights that will challenge you.
Bonus Tips for Arm Workouts
- Focus on Form: Proper form ensures you’re targeting the right muscles and reduces the risk of injury.
- Don’t Neglect Other Muscle Groups: Building arm strength also relies on overall upper body and core strength.
- Progress Gradually: Increase weights or repetitions over time to challenge your muscles and avoid plateaus.
- Stay Consistent: Aim to work your arms 2-3 times per week for the best results.
