Top 5 Exercises for Toned Arms

by UPL M Mon, Aug 03, 20
5 MIN read time

Do you want to build up strength in your upper body and tone your arms? Doing exercises such as these don’t just give you great arms, they also build strength in your upper body muscles that are essential for a healthy lifestyle and good posture. 


Working your upper body properly also means you strengthen your core muscles at the same time, what else could you wish for!? So, here are the top 5 exercises for toned arms: 


  • Dumbbell Shoulder Press 

  • Step 1) Begin in a standing position with a neutral spine, feet firmly planted on the ground and hips distance apart. Hold the dumbbells with an overhand grip and bring them up to shoulder height. 


    Step 2) Begin to extend the elbows, bringing the dumbbells overhead. Ensure the arms stay in-line with the ears. 


    Step 3) Once the dumbbells are overhead and you have fully extended your arms, bend the elbows and bring the dumbbells back to the start position. 


    Quick tip: In the standing position, try to engage your core throughout the exercise by tensing your stomach muscles so you’re working your core as well as your upper body. 


  • Resistance Band Bicep Curls 

  • Step 1) Using a long resistance band, stand in the centre of the band with your feet hips distance apart and grip onto each end with your hands. Use an underhand grip here so that your palms are facing up towards the sky. 


    Step 2) Tuck your elbows into your body and bend the elbows, bringing the forearms and hands towards the chest. Then extend the elbows and lower the resistance band back down. 


  • Dumbbell Punches 

  • Step 1) Stand with your feet hips distance apart and bend your knees into a half squat. Hold the dumbbells and bring them up to your shoulders. 


    Step 2) Extend the left arm out in front of the body and then bring the dumbbell back into the chest. From here, change sides and extend the right arm out in the same manner. Continue these movements. 






  • Resistance Band Lateral 

  • Step 1) Using a long resistance band, stand in the centre of the band with your feet hips distance apart and grip onto each end with your hands. Leave the hands by the side of your body and keep a soft bend in your elbow. 


    Step 2) Raise the arms up by the side of your body up to shoulder height, keep a slight bend in your elbow. 


    Step 3) Once your arms are fully extended to the sides, lower them back down to your body. 


  • Tricep Dips 

  • Step 1)  You will need a bench/chair for this exercise. Place the heel of your hand on the bench with your hands pointing towards your body . 


    Step 2) Place the feet out in front of you, shoulder width apart. You can bend your knees or fully extend the legs depending on how difficult you want to make the exercise. 


    Step 3) In your starting position, bend the elbows until the arms come to a 90 degree angle at the elbow. 


    Step 4) To finish, straighten the elbow and extend the arms back to the start position. 


    Enjoy your arm toning exercises! 



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