How to Slim Your Arms with 5 Exercises | Arm Toning Workouts
- Bicep curls. Stand straight with a dumbbell in each hand. Keep elbows close to your body and keep your palms facing forward. Keeping the upper arms stationary, lift the weights towards your body while contracting your biceps. Continue to raise the weights until the dumbbells are at shoulder level. Slowly release your arms back down until hands are by your sides.
- Hammer curls. Stand up straight with a dumbbell in each hand. Your palms should be facing your body. Lift the weight forward until the the weight is at shoulder level. Slowly release your arms back down to your sides.
- Tricep push ups. This exercise is similar to a regular push up except for the position of the elbows. Start by getting down into a plank position, with arms straightened underneath your shoulders. Lower your body until your chest is a few inches from the floor. Your elbows and arms should be flush with the side of your body. Push your body back up towards the starting position in a quick motion. Keep your abs and back muscles tight throughout this exercise.
- Push-ups. Get down into a plank position, with arms straightened underneath your shoulders. Lower your body until your chest is a few inches from the floor. Your elbows should be pointing outward away from your body. Push your body back up towards the starting position in a quick motion. Keep your abs and back muscles tight throughout this exercise.
- Tricep dips. With your back facing a bench or stable chair, place your hands on the edge of the chair/bench with fingers facing away from the chair/bench. Arms should be straight and locked in place. Slowly lower yourself downward until your upper arm is parallel to the floor. Your elbows should stay close to your body. Push your body back up using your triceps to straighten your arms as they were in the starting position.
- Tricep extensions. Lie on a bench or floor while holding two dumbbells directly in front of you. Your arms should be fully extended and perpendicular to the floor. Your palms should be facing your shoulders and the elbows should be tucked in close to your body. Slowly lower the weight until the dumbbells are near your ears. Bring the weight back up until your arms are fully extended.
- Tone your deltoids. This muscle attaches to the top of your shoulder and to the middle of your upper arm bone (the humerus). It helps you raise your arm out to the side, forward and back.[3] Toning this muscle helps provide a very defined looked to the upper part of your arm. Try the following exercises:
- Lateral raises. Hold a dumbbell in each had with your palms facing your body. Lift the dumbbells to your side making sure there is a slight bend at your elbows. Lift the weights up, making sure your arms are aligned, until your arms are parallel to the floor. Slowly lower the dumbbells back down to your sides.
- Front rows. Grab a dumbbell in each hand with palms facing your body. Lifting the dumbbells up to your chin – elbows should end up pointing away from your body. Keep the dumbbells close to your body as you move. Slowly release and return to starting position.
- Push-ups.
- Include chest exercises. Doing plenty of push ups and planks can do wonders for the area near your underarms next to your chest. Toning all the muscles around your arms will give you a more thorough workout and the most defined look.[4] Try exercises like these:
- Chest-press. Lay flat on your back holding a dumbbell in each hand. Raise arms up at shoulder length and keep arms straight and locked. Slowly lower the weights down to your chest, with your palms turned to face your feet and your elbows pointing away from your body. Then lift weights back up until arms are completely straight.
- Chest flys. Lay flat on your back holding a dumbbell in each hand. Keep arms flat out to the sides with your palms facing the ceiling. While keeping your arms mostly straight (with a slight bend in the elbow), bring your arms together until your hands meet in front of you with arms full extended. Slowly lower your arms back down to your sides.
- Do push ups