Our arms are the "glamor muscles," the ones people see anytime we're in a halter top, T-shirt, tank top, polo, or even a button-down shirt. Even when you have clothing hiding your chest, back, abs, shoulders, and legs, your arms are on display for all to see.
It makes sense that you should give your arms extra love! Your workouts shouldn't be focused entirely on your arms (it's better to work multiple muscle groups at once), but you can always throw in a few additional exercises that focus on toning and tightening up. Here are a few of the best exercises for more toned arms.
Curl and Press
This movement combines a curl (biceps) with a press (shoulders and triceps) for one heck of an arms workout!
To perform the exercise, grip a dumbbell in each hand. Start with the dumbbells at your side, and curl them up to your shoulders. Twist your wrists and turn out your elbows, then press the weight upward to extend your arms. Lower the weight back to your shoulders, turn in your elbows, and lower to your starting position.
This killer exercise (named for the Governator himself) is wonderful for developing sculpted shoulders and triceps — the two most visible parts of your sleek, toned arms.
To perform the exercise, grip a dumbbell in each hand. Hold the dumbbells at shoulder level, with your palms facing inward. As you press the dumbbells upward, twist your wrists until your palms face away from you at the peak of the press. Reverse the twist as you lower the weight, so your palms once again face inward.
Bent Reverse Fly
This movement focuses on your back, shoulders, and triceps. It will help to tone the upper portion of your arms, which is where most of the back-of-arm fat hangs out anyway!
To perform the exercise, grip a dumbbell in each hand. Bend your knees slightly and bend 30-degrees forward at the waist. Without moving your legs or swinging your body, move the weights outward in a flying motion. You hit the peak of the fly when your arms form a straight line across your body. Control the descent and return the weights to the original position.
Overhead Tricep Extension
This is an amazing exercise to shred your triceps!
To perform the exercise, grip a heavy dumbbell in both hands behind your head. Keeping your elbows stationary, lift the weight high until your arms are straight. Lower the weight until it nearly touches your neck.
Shadow boxing is amazing for toning your arms, shoulders, and upper back. It's also great for self-defense and better hand-eye coordination.
Get in a boxing position (left foot slightly forward of the right foot, with your fists level with your chin). Spend 1-2 minutes throwing punches (hook, jab, cross, uppercut, etc.), until your arms and shoulders are on fire!
Kickback with a Twist
This is another great exercise to tone those triceps, and the addition of the twist hits the inner tricep head.
To perform the exercise, place your right knee and right hand on a weight bench, gripping a dumbbell in your left hand. Keep your back straight and elbow motionless as you lift the dumbbell behind you (kick back). As you kick back the dumbbell, twist your wrist so your palm faces upward. You'll feel the extra tightness in the inner tricep. Control the descent as you return to your original position.
Six simple exercise, but they're amazing to help you tone your arms! You'll find they'll give you those sleek, strong arms you want to look awesome this spring, summer, and all year long.