Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health and Wellness
  • Food & Nutrition
  • Fashion and Beauty
  • Lifestyle
  • News and Trends
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Low Impact
    • Race Training
    • Workout Trends
    • Motivation
  • Health and Wellness

    Health and Wellness

    See All Health and Wellness
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sleep
    • Mental Health
    • Healthy IRL
  • Food & Nutrition

    Food & Nutrition

    See All Food & Nutrition
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Meal Ideas
    • Low Calorie Diet
    • Healthy Snacks
    • Diets
    • Healthy Breakfast
    • Vegetarian, Vegan, and Plant Based Diets
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Apparel and Gear
    • Skin Care
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Body Care
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Relationships
    • Travel and Retreats
  • News and Trends

    News and Trends

    See All News and Trends
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Exercise Tips
  4. Beginner Exercises to Strengthen and Tone Your Arms

Beginner Exercises to Strengthen and Tone Your Arms

June 07, 2019
Skip gallery slides
FB Tweet
Beginner Exercises to Strengthen and Tone Your Arms
Sculpt that definition you've been after with these arm-toning exercises that activate your biceps, triceps, and shoulders.
Start Slideshow

1 of 10

FB Tweet
Pinterest Email Send Text Message Print

How to Tone Your Arms

How to Tone Your Arms
Credit: Ian Spanier/Getty Images

Truth be told, there's really no such thing as "toning up." Rather, when you ask how to tone your arms, what you're really asking is how to improve muscle definition.

While the answer is multi-faceted—it includes a closer at your macronutrient intake and the type of strength training you're doing—you can achieve the look your after with some simple, yet strategic planning. While lifting heavy weights is one surefire way to build lean muscle, don't forget the power of bodyweight exercises and the burn that comes with micro-movements (hi, time under tension!) using lighter weights, as shown in this arm-toning workout created by celeb trainer Tracy Anderson. (After you've crushed your biceps, triceps, and shoulders, take aim at your posterior with this targetted back workout.)

What you'll need: a pair of 3-pound dumbbells

How it works: Perform each of the following upper body exercises for the reps allotted.

1 of 10

Advertisement
Advertisement

2 of 10

FB Tweet
Pinterest Email Send Text Message Print

Arm Circles

Arm Circles
Credit: Jay Sullivan

Targets: shoulders, back, triceps, biceps

A. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.

B. Keeping shoulders down, do 20 small backward arm circles.

C. Switch directions; do 20 forward arm circles.

Related: Affordable Home Gym Equipment to Add to Your Arsenal

2 of 10

3 of 10

FB Tweet
Pinterest Email Send Text Message Print

Shoulder Press

Shoulder Press
Credit: Jay Sullivan

Targets: shoulders, triceps

A. Stand with feet shoulder-width apart, holding a dumbbell in each hand.

B. Bend elbows, bringing hands to shoulders, palms facing forward.

C. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.

Do 20 reps.

3 of 10

Advertisement

4 of 10

FB Tweet
Pinterest Email Send Text Message Print

Triceps Push-Back

Triceps Push-Back
Credit: Jay Sullivan

Targets: triceps

A. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.

B. Lift arms straight back about 2 feet behind you; return to sides.

Do 20 reps.

(Have more time? Try: The 9 Best Triceps Exercises You Should Be Doing Right Now)

4 of 10

5 of 10

FB Tweet
Pinterest Email Send Text Message Print

Half-Moon Rotation

Half-Moon Rotation
Credit: Jay Sullivan

Targets: shoulders, biceps, triceps

  • Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
  • Rotate thumbs back until palms face up.
  • Rotate thumbs forward.

Do 30 reps, keeping arms lifted.

5 of 10

6 of 10

FB Tweet
Pinterest Email Send Text Message Print

High V

High V
Credit: Jay Sullivan

Targets: shoulders, triceps

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
  • Slowly bend elbows to hips, palms facing body.
  • Press back up into V.

Do 20 reps.

6 of 10

Advertisement
Advertisement
Advertisement

7 of 10

FB Tweet
Pinterest Email Send Text Message Print

Lateral Triceps Lift

Lateral Triceps Lift
Credit: Jay Sullivan

Targets: triceps

A. Stand with feet hip-width apart, holding a dumbbell in each hand, right elbow bent, palm facing shoulder.

B. Straighten arm out to side at shoulder height, and rotate so palm faces back.

C. Lift up 2 inches. Return to start.

Do 20 reps; switch arms and repeat.

7 of 10

8 of 10

FB Tweet
Pinterest Email Send Text Message Print

Back Touch

Back Touch
Credit: Jay Sullivan

Targets: back, shoulders, biceps

A. Stand with feet hip-width apart, arms extended out to sides, a dumbbell in each hand.

B. Bring arms about 1 foot behind you (diagonal to shoulders).

C. Bend left elbow and touch back with dumbbell; return.

Do 30 reps, alternating sides.

Related: Top 6 Moves to Blast Bra Bulge

8 of 10

9 of 10

FB Tweet
Pinterest Email Send Text Message Print

Overhead Bend

Overhead Bend
Credit: Jay Sullivan

Targets: shoulders, triceps, core

A. Stand with feet shoulder-width apart, holding a dumbbell in each hand.

B. Bend right elbow to hip and hinge over to left from waist.

C. Extend right arm overhead and to left, keeping shoulder down.

D. Lower elbow to hip.

Do 25 reps; switch sides and repeat.

9 of 10

Advertisement
Advertisement
Advertisement

10 of 10

FB Tweet
Pinterest Email Send Text Message Print

Straight-Arm Shrug

Straight-Arm Shrug
Credit: Jay Sullivan

Targets: shoulders, biceps, triceps

A. Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand.

B. Keep arms straight as you lift and lower right shoulder to ear.

C. Switch sides; repeat.

Do 30 reps, alternating sides, keeping arms lifted entire time.

10 of 10

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 10 How to Tone Your Arms
    2 of 10 Arm Circles
    3 of 10 Shoulder Press
    4 of 10 Triceps Push-Back
    5 of 10 Half-Moon Rotation
    6 of 10 High V
    7 of 10 Lateral Triceps Lift
    8 of 10 Back Touch
    9 of 10 Overhead Bend
    10 of 10 Straight-Arm Shrug

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    Beginner Exercises to Strengthen and Tone Your Arms
    this link is to an external site that may or may not meet accessibility guidelines.