Strengthen Your Arms With the Best Workouts

Introduction to Arm Toning Workouts

Arm toning workouts consist of movements that build muscle strength and add definition to the muscles in your arms, shoulders, and back. Most arm toning exercises target the upper arms, including the biceps (at the front of the arm) and triceps (at the back of the arm), as well as the shoulders, core, and back.

Benefits of Arm Toning Workouts

Arm toning workouts don’t just sculpt your arms, they build muscle and strengthen your upper body. These benefits affect your everyday life — supporting your bones, improving your posture, and reducing your chance of injury.

Types of Arm Toning Workouts

The best workouts for toning arms include exercises that target the arm muscles as well as the shoulders and back. Some arm toning exercises — like tricep pushbacks — work one specific area (the triceps). Other exercises — like arm circles — tone the biceps, triceps, shoulders, and back.

How to Get Started With Arm Toning Workouts

When beginning a new arm toning workout, start slowly and add repetitions as you gain strength. Use light weights (or no weights at all) until you feel comfortable doing each exercise. The most important thing is to make sure you know how to do each move correctly so that you don’t injure yourself or strain your muscles.

These beginner arm toning exercises are easy to do at home with a pair of 3-pound dumbbells (or bodyweight alone). For best results, do each of the upper body exercises for the number of reps indicated one to three times per week.

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

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

01 of 09

Arm Circles

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.

Do 20 reps backward and forward.

02 of 09

Shoulder Press

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.

03 of 09

Triceps Push-Back

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.

04 of 09

Half-Moon Rotation

Targets: shoulders, biceps, triceps

A. Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.

B. Rotate thumbs back until palms face up.

C. Rotate thumbs forward.

Do 30 reps, keeping arms lifted.

05 of 09

High V

Targets: shoulders, triceps

A. Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.

B. Slowly bend elbows to hips, palms facing body.

C. Press back up into V.

Do 20 reps.

06 of 09

Lateral Triceps Lift

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 starting position.

Do 20 reps; switch arms and repeat.

07 of 09

Back Touch

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.

08 of 09

Overhead Bend

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.

09 of 09

Straight-Arm Shrug

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.

Tips for Successful Arm Toning Workouts

Incorporate these simple arm toning exercises into your home workout routine. Take your time doing each movement. Make sure your form and technique are correct and consistent throughout. Once you’re comfortable with each exercise, you can hold each pose for longer or add additional reps to build even more strength.

Ready to build upper body strength with these arm toning workouts? Try out these arm toning exercises to tone your arms while building muscle to support your bones, improve your posture, and reduce your chance of injury. Keep track of your progress with an easy-to-use fitness app or join a local or online fitness community for support and motivation. Remember to mix up your exercise routine by targeting different muscle groups and trying different types of workouts.

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