6-Minute Arm Toning Workout

Do the right moves using a challenging weight.

To tone your arms, you don’t need a super long workout. You need to do the right moves using a challenging weight. In this arm toning workout you’ll target the biceps, shoulders, triceps, and part of your upper back. You’ll build strength and lean muscle. Additionally, because a higher muscle percentage boost your metabolism, this arm toning workout can help you lose body fat!

To really get the most of your workout, we recommend using a dumbbell that’s challenging. You should be feeling a burn towards the end of each set. However, make sure you can complete the exercise without losing proper form.

What You’ll Need: a set of light to medium dumbbells (5-15 lb.), a bench, and a gym timer (free apps are available for download.

What to Do: Perform each move for 45 seconds with 15 seconds of rest in between. To make the workout harder, rest for 60 seconds and repeat.

Beginners: 1 rounds
Intermediate: 2-3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. One-Arm Dumbbell Curl (Right)
2. One-Arm Dumbbell Curl (Left)
3. Dumbbell Tricep Extensions
4. Dumbbell Shoulder Press
5. Commando Rows
6. Bench Dips

One-Arm Dumbbell Curl

Dumbbell Tricep Extensions

Dumbbell Shoulder Press

Commando Rows

Bench Dips

This post may include affiliate links.

Create a FREE account for quick & easy access

Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia


  1. Do you have a work out for the whole body to be slim without gym equipment I would really appreciate it my space is small.

Leave a Reply

Your email address will not be published. Required fields are marked *