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