With regular practice of the above exercises, you will be able to tone and sculpt your arms, giving strength and definition to them. With consistent efforts, you will keep pushing your muscles to grow and see them getting stronger and more defined!
Push-Ups
A standard exercise for the chest, shoulders, and triceps that targets these particular muscles’ groups. Kneel on the floor and perform modified push-ups, increasing difficulty as strength builds up by doing full push-ups.
Tricep Dips
For this exercise, utilize a stable bench or chair. When bending your elbows, you lower your body and after that push yourself up again. The dips target the tricep muscle at the back of your arms, enhancing muscle shape.
Bicep Curls
This exercise, often done with dumbells or resistance bands, aims to isolate the upper arm muscle group. Elbow flaring should be avoided as this diverts from the intended focus of the exercise.
Arm Circles
Easy to perform yet impactful in executing the movements. Straighten your hands to the sides and rotate them in small circles gradually making the circles bigger. It focuses on the shoulders, improves muscle tone and fosters endurance.
Plank to Push-Up
Plank down on your forearms, then, using one arm at a time, push up to a full body strengthening push-up. This requires core, arms and chest, working the triceps and biceps at the same time.
Dumbbell Shoulder Press
This exercise engages shoulder and arm muscles respectively. Acquire the standing position with a dumbbell at shoulder level and press it above, relying core and upper extremities. It’s outstanding for targeting and toning.
Tricep Kickbacks
Without being completely perpendicular to the ground, position yourself with a dumbbell in each arm. Bring your arms behind you while locking your triceps and straightening your arms. Excellent for shaping the back of your arms!
Lateral Raises
Stand upright with a dumbbell in each hand and at your sides. Both arms should be raised to the sides to the level of the shoulders and slowly returned back down. This exercise works the shoulders and provides a more sculpted appearance.
Resistance Band Pull Aparts
Position the band with both hands while keeping it at shoulder level. Pull the band by stretching your arms sideways, focusing on the upper back and shoulder areas. This move develops your arms and upper torso.
Burpees
Even if they are considered as a full body workout, burpees also target arms. The tricep and shoulder work comes from the push up part of the burpee, while the jumping part works the legs and core.