Great physical activity and workout can help you melt fat and tone your body. In this article, we give you 20 arm exercises to help you tone your arms.
1. Hammer curl
Keep your torso upright, and hold a dumbbell in each hand. Your arms should be straight, and your knees slightly bent.
Hold your upper arm straight, and bring the weight up to the pectoral area. Hold the weight at a 90-degree angle relative to the pectoral region. Contract your biceps at the top of the motion.
Start lowering the weight, and bring your arms back to the starting position. Do 10 reps with a normal weight, and another 15-20 with a lighter weight.
2. Tricep dips
For this exercise you need a stable bench, chair, or table to help you keep your torso upright. Place your hands onto the surface of your choice. Keep your arms straight and take your butt off the chair.
Lower your body as much as you can. Don’t go too low. Go back slowly, and bring your body to the initial position. Do 10-15 reps.
Lie on your stomach, and bring your arms in a push-up position.
If you use your knees for support, push your body up using your palms while keeping your knees “stuck” in place. The regular way to do this exercise is to keep your toes in place.
To do this exercise, you need to go all the way up and all the way down. Keep your arms extended, and bring your chest to the floor/mat.) Do 15-20 reps and repeat after a two-minute break.
4. Sit-up pullovers
Lie on your back. Bend your knees and keep your feet flat on the yoga mat. Hold a light dumbbell on your chest with your both hands.
Elevate your torso, and then roll your back the opposite side to go back to the start. You’ve completed one rep, and you need 20 repetitions.
5. Cross-body curls
Stand while holding a dumbbell in each hand. Keep your hands by your side.
Curl ach dumbbell until it touches the opposite pectoral. Hold in this position for 1-2 seconds, and switch arms. This is one rep, and you need 10.
6. Triceps kickback
Keep your knees bent, and lean forward at a 45-degree angle.
Bend your elbows and bring the dumbbells to your side. Extend one arm to the back, keep it straight and do a light squeeze. Bring the dumbbell to the initial position and switch arms. This is one rep, and you need 10 for each arm.
7. Bicep curl exercises
Sit on a chair, and hold a dumbbell in each hand. Keep your back straight. Curl your arms until the dumbbells reach your shoulder. Keep your palm facing inwards. Hold in this position for 1 second and lower the dumbbell. Switch arms. Do 10 repetitions.
8. Side plank
Lie on the ground and keep your forearm under your shoulder. Rest the upper leg to your lower leg.
Elevate your body off the mat while supporting it on your elbow, forearm and lower food. Hold in this position for 30-60 seconds, and switch sides.
9. Push-up with medicine ball
Keep the medicine ball under one hand, and keep your knees on the yoga mat. Your arms should be straight.
Bend your elbows, and lower your torso to the floor until your arms make a 90-dgree angle. Bring your body to its initial position. Do this for 30 seconds, do a 15-minute break and switch sides.
10. Dumbbell press
Keep your feet shoulder-width apart and bend your knees. Hold a dumbbell with both hands near your chest.
Extend the dumbbell over your head. Hold your arms in this position for 1-2 seconds, and bring it back down. Do 10 reps with a normal dumbbell and 15-20 with a lighter.
11. Around the world
Keep your feet shoulder-width apart and bend your knees. Hold the dumbbell near your chest.
Rotate the weight to one side, back and side of your head to make three sub-movements. Keep the dumbbell in a vertical, horizontal and vertical as it comes close to your side, back and the side of your head. Do 10 reps on each side.
12. Front to lateral raise
Hold two dumbbells by your sides, and take a knee. Keep your core tight and elevate the dumbbells out in front. Swing your arms to the sides until they make a parallel line to the floor. Aim for 10-15 reps.
13. Side plank with dumbbell
Lie on the ground and keep your forearm under shoulder. Rest the upper leg on your lower leg, and rest a light dumbbell against your upper leg using the opposite arm.
Elevate your body while supporting it on your elbow, forearm and lower foot. Hold your body in this position for 30-60 seconds and switch sides.
14. Overhead triceps extension
Stand with your feet shoulder-width apart, and elevate a dumbbell over your head.
Lower the dumbbell until it comes to your neck. Make a break, and bring it back to its initial position. Do 10-15 reps.
15. Delt fly
Bend your knees and lean forward while making a 45-degree angle with your torso. Hold a dumbbell in each hand.
Elevate the dumbbells until your arms create a parallel line with the floor. Bring your body to the initial position. Do 15-20 reps.
16. Upright row exercises
Stand and keep your back straight and your feet shoulder-width apart. Hold a dumbbell in each hand. Elevate the weight toward your armpits. Hold in this position for 1-2 seconds and bring your body to the initial position. Do 10-15 reps.
17. Zottman curl
Stand while keeping your torso straight. Hold a dumbbell in each hand.
Curl the weights upwards to your shoulders and rotate your hands to an overhand grips. Tuck and lock your elbows. For the downward motion, rotate your hands and return them to the initial position. Do 10-15 reps.
18. Squat with curl
Stand and keep your feet shoulder-width apart while holding a dumbbell in each hand. Keep your arms to the sides.
Do a squat and return your body to the initial position. While bringing it back, curl the weight to your shoulder. Lower the weight down. Do 10-15 reps.
19. Isometric biceps hold
Stand and keep your feet hip-width apart. Keep your arms to the sides. Curl the weights to the shoulders and hold your arms in this position for 30-45 seconds. Repeat.
20. Triceps hold
Stand and keep your feet hip-width apart. Hold a dumbbell above your head using your both hands.
Bring the weight to your head and bend each elbow at a 90-degree angle. Hold your arms in this position for 5 seconds, and return your arms to the initial position. Do 5-10 reps with a light weight and 10-15 with a heavier.
There’s nothing more attractive than a toned body. Take a good care of your body. You don’t need to do anything fancy or go to the gym. You can do these exercises at home.