Tone and sculpt your arms in one amazing workout. All you need is a pair of dumbbells to add definition and strength to your biceps, triceps, and all three heads of your deltoids. So grab your free weights and let’s get to work.
6 Dumbbell Exercises To Tone Your Arms
Bent Over Row To Triceps Kickback
Curl and Press
Lateral Deltoid Raises
Overhead Triceps Extensions
Between each of these exercises we’re going to work each and every major muscle group in your arms. Keep reading below to see how to properly perform each exercise…
Looking to tone and tighten your arms but don’t have a gym membership or a lot of equipment to do it? You’ve come to the right place!
All it takes is about 30 minutes, a pair of dumbbells, and these 6 exercises to carve out the arms of your dreams!
We’ll be working all the major muscle groups of your arms and shoulders to eliminate jiggle, increase tone, and ultimately amaze people around you. So grab your dumbbells… it starts right now!
HOW DO I TONE MY ARMS AT HOME?
When it comes to weight training there are essentially four major muscle groups people workout when they work on their arms.
The deltoid is the “shoulder cap” and has three heads that perform three different functions.
The triceps is the muscle in the back of your arm and straightens your elbow out (also assists in extending the shoulder).
The biceps is the muscle in the front of the arm that bends the elbow.
The wrist flexors and extensors make up what we would call the “forearm” muscles.
When weight training, it’s important to work all of these areas to tone and sculpt your arms.
HOW DO I TONE WITHOUT ADDING BULK?
Often women get nervous when you suggest weight training to them; typically they don’t want to “bulk up” or “put on too much muscle”. Toning vs bulking depends solely on two things – HOW you weight train and WHAT you eat.
**If you keep the number of reps you perform high (10-12) and the number of sets you do low (3-4) then weight training will actually tone and sculpt your arms and give you awesome lean muscle definition.**
**If, on the other hand, you want to bulk up – shoot for fewer reps per set (4-6) with a much heavier weight and perform more sets (4-6). This is the recipe to put on muscle mass.**
Also – when people are trying to gain weight you have to supplement that with eating more calories… A LOT more calories. To put on muscle weight it’s typically recommended to eat 3000 calories/day in addition to the weight training program I just outlined. If toned, tight, lean muscle is what you’re after, stick to a diet of approximately 2000 calories/day in addition to the high reps/low sets weight training program I mentioned above.
LET’S GET ON TO THE WORKOUT!
We will be performing these 6 arm-sculpting dumbbell exercises in 3 circuits – AB-AB format.
That means you will alternate performing the first two exercises until you’ve completed 3 sets, then move on to alternating between the 3rd and 4th exercises until you’ve performed three sets, and finally alternating between exercises 5 and 6 until you’ve completed 3 sets.
Sound fun? I thought you might say that!