5 Simple Exercises To Tone Those Arms – LifeSavvy

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Most training programs tend to focus on the lower body, but working the upper body is just as important. Your arms need a little resistance training to tone and sculpt too, and these five exercises will help you do just that!

If you’re just starting out, it’s a good idea to start with a lower weight or lighter resistance band, then slowly increase over time. It’s not about how much you can lift; it’s about tiring those muscles and causing hypertrophy, so they grow and burn fat. Integrate these five moves into your routine to get those arms ready for summer!

overhead presses

One of the best exercises for the arms, shoulders, and entire upper chest is the overhead press. It’s actually a compound movement that engages your entire body, including your core and legs. You use the power of your glutes and quads to drive the weight up, while focusing on your form and keeping your back straight.

If this is your first time doing this exercise, start with a resistance band, slowly work your way up to dumbbells, then finally a barbell. No matter what level you are at, your form and technique will always be the same.

Start with your feet hip-width apart and slightly bend your knees, being careful not to lock them, keeping your back straight and your core engaged. Bring your resistance band, dumbbells, or barbell up to chest height.

Inhale and then exhale as you push the weight straight up toward the ceiling. Inhale and slowly lower the weight back to your chest with control. Repeat 10-12 times, rest for 30 seconds, then repeat the entire set two more times.

side presses

Another great exercise for your arms, and more specifically your shoulders, is the lateral press. This is one of those moves that looks easy and gets harder the more reps you do.

You can start standing or sitting with your resistance band or a dumbbell in each hand. If you’re using a resistance band, step on it or connect it to something low enough that you can pull it up with resistance.

Inhale and strengthen your core, keeping your spine straight and your chest open and relaxed. Exhale and lift a weight to shoulder level. Inhale back to the starting point. Repeat 10-12 times, rest for 30 seconds, then repeat the entire set two more times.


Take your exercises at home to a new level.

triceps extensions

Your triceps are involved in basically every exercise you do with your arms, but isolating them makes it easier and more efficient to sculpt them.

There are a million exercises you can do for your triceps, but the triceps extension is one you can do anytime, anywhere, no gym required. You can use a dumbbell, resistance band, or even a heavy water bottle to get a really nice triceps burn.

You can start standing or sitting, holding the exercise equipment of your choice. If you’re using a resistance band, you’ll need to step on it or attach it to something on the floor or low enough to provide the right amount of resistance.

While bracing your core and avoiding arching your back, lift the weight over your head and bring your elbows in (try to keep them from flaring throughout the exercise).

Inhale and drop the weight behind your head, as if you were trying to reach the space between your shoulder blades. Exhale, and then slowly extend your arms over your head. You will feel that your triceps do all the work. Inhale and return to the starting position.

Repeat 10-12 times, rest for 30 seconds, then repeat the entire set two more times.

lizards on pike

Push-ups are amazing exercises for your entire upper body, but pike push-ups really target your shoulders and triceps, while also being more accessible to everyone, including beginners.

Start in an inverted V or downward facing dog to establish a good base. Engage your core and feel your hands and the balls of your feet firmly pressed into the ground.

Inhale and bend your elbows, shifting your weight slightly down and your chin toward the ground. Exhale and push your hips up, while straightening your arms. Repeat 15-20 times, rest for 30 seconds, then repeat two more times.

You can modify this exercise by raising your legs on an elevated surface. This makes the move a little easier if your flexibility isn’t quite up to the task yet.

front raises

Front raises are another simple exercise that you can do with just about anything, from dumbbells to a bag of rice. They’re perfect for isolating your front shoulders, while also putting your triceps and biceps to work.

You can stand or sit to start and take the exercise tools you want. Again, if you’re working with a resistance band, step on it or connect it to something low enough to provide the right amount of resistance.

Engage your core and avoid arching your back as you inhale. On your exhale, lift the weight directly in front of you to shoulder level, then inhale and slowly lower it back down. Repeat 10-12 times, rest for 30 seconds, then repeat the entire set two more times.

So many workout routines focus on the lower body, it’s about time those arms got some attention! These awesome moves will tone those biceps, triceps, and your entire upper body. And when you’re ready to take it to the next level, just add a few of these push-up variations.

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