The 10 most effective toning arm exercises for women!
Alright ladies, it’s time to hit the weight room! Suns out, guns out 💪🏼 10 minutes is all you need to build some strength in your upper body and get those smoking toned arms!
Pick a couple moves to try each week and I promise you’ll start to see the results you’re looking for! Now go grab some dumbbells and let’s get to work!
Hey gang! I’m getting back to my routine after feeling a little off the last couple of weeks. I’m still at Nick’s gym, which is growing on me. I don’t feel like so much of an outsider and it’s fun to play on all the new machines, boxes and bars. It’s been good because I’ve been trying some new workouts, all that I’m going to share on the blog (and insta!) 🙂
It’s also been really nice to workout with Nick; it gives us more “together” time at night and I think we push each other. We might just have to keep up this routine a few nights a week after the Y opens back up.
Needless to say I’m in full blown beast mode. My first dress fitting is in 2 weeks and I couldn’t be more excited. 👗
(p.s. – Nick was sooo embarassed taking these photos of me 😜)
Alright, let’s get to it!
These are my go-to arm exercises. I usually pick 5 – 6 to perform – alternating between bicep and tricep lifts. The goal with these exercises is to focus on form over weight. But push yourself! Don’t grab the pair of dumbbells you’ve always used. Try to go a little heavier. 10 reps should be tough to get to.
Bicep and Tricep Exercises for Sexy Toned Arms
Dumbbell Curl – standing straight, with dumbbells in both hands, lift dumbbells up to shoulder height by squeezing your biceps. The goal here is to not move your elbows – keep them directly under your shoulders the whole time. Lower the dumbbells slowly, back to starting position. Don’t swing up or down.
Lying Dumbbell/Barbell Skull Crusher – Grab a barbell and lay down on a bench. Place barbell at shoulder height and turn elbows in slightly so elbows are pointing at your knees. Lower your the barbell toward your forehead, keeping your elbows still (they shouldn’t move back or forward). Lower until your arms are bent at a 90 degree angle and then squeeze your triceps to lift the barbell back to starting position (this is the part you want to focus on keeping your elbows completely still.) You can also use dumbbells for this exercise and either hold the dumbbells so your palms face out OR you can perform a hammer skull crusher, with palms facing each other.
Barbell Bicep Curl/Pulses – Holding the barbell while standing, palms facing out, lift the barbell up to shoulder height by squeezing the biceps. Slowly lower the barbell back to starting position (back to your thighs), keeping the elbows directly under the shoulders the entire time. You can also perform pulses, holding the barbell at 90 degrees (barbell at bellybutton height) and lifting the barbell an inch and back to starting at 90 degrees – this works bicep and forearm muscles – again keep elbows under shoulders.
Single/Double-Armed Cable Curl – standing with the cable at the bottom, hold rope handles by the end and perform a bicep curl, keeping elbows still, slowly lower back to starting position. (another option is to do one arm at a time
V-grip/Rope Triceps Pull Downs – use either the v-grip handle or rope handle and place it so the handle hangs between your chest and belly button. Grab the handle with arms at 90 degrees and keeping elbow still, pull rope/v-grip down. Slowly bring hands back up to starting position.
Dumbbell Tricep Extensions – Hold dumbbells overhead and bending at elbows, bring dumbbells down toward the back of your neck. Keep elbows in, close to your temples. Squeeze your triceps to lift dumbbells back to starting position.
Bicep Curl + Isometric Hold – hold one dumbbell at belly button height and hold there while curling the other arm, palm facing in toward body (10 reps each arm)
Seated Concentration Curl – sit on a bench and lean forward with one dumbbell in hand. Place elbow on the inside of your leg and curl dumbbell up, slowly lowering back to starting position.
Machine Dips – place handles in and place knees or feet on machine. Bend elbows and keep in at 90 degrees. Squeeze triceps to lift body back to starting position.
Cable Kickbacks – place cable a hip height with no handle. Bend at waist, grab cable and pull backward, keeping elbow high.
