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6 Best Arm Toning Workouts Every Fitness Lover Should Know

19.10.29

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Hey, girl! Want to get toned and have the on fleek arms you’ve always dreamed of? Lucky for you, we have something to help spice up your next workout; go grab your 3 essential items (a barbell, kettlebell, and dumbbells if you’re wondering) and check out our 6 best arm toning workouts below!

P.S. Feel free to use any weight alternatives, like water bottles, books, or even a milk jug. For some exercises, consider getting a (cute) spotter for support (and arm candy).

1. Pushups

This arm toning workout is a tried and true classic and it’s all about how you Work. It Out. Pushups are effective for working your pectorals and deltoids (shoulders), adding a little extra fabulous to your routine and leaving you feeling sexy AF:

  1. Place your palms flat on the ground and spread your arms wider than your shoulders.
  2. Lay belly flat on the ground with your feet approximately 15 to 20 centimeters apart.
  3. Fully extend your body and lift your body off the floor with your toes and arms.
  4. Bend your arms at the elbow slowly to lower your chest to the floor.
  5. Keep your back straight and your body roughly 10 – 15 centimeters from the ground.
  6. Push back to the original position and count that as one pushup.
  7. Repeat for three sets of 10 – 12 reps.

2. Overhead Extension

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The overhead extension helps you work out your triceps, shoulders, and upper back. Even though we know it burns, the benefits of the extension exercise include its isolation effect, increased stability in your shoulders and elbows, AND you’ll be looking dang fine while doing so.

  1. Stand with feet hip-width apart and knees slightly bent.
  2. Grip the dumbbell with both of your hands.
  3. Reach your arms overhead while gripping the dumbbell vertically.
  4. Keep your wrists straight.
  5. Bend your elbows and lower the dumbbell behind your head (see image above).
  6. Keep your upper arms close to your head and elbows pointing up toward the ceiling.
  7. Straighten your arms upward and repeat to complete 8 to 12 reps.

3. Dumbbell Row

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The dumbbell row is by far one of the best upper body exercises! Dumbbell rows help you work out your triceps, shoulders and upper back, fixing any strength and muscular imbalances between either side of the body. Sleek, fleek, sexy upper body here we come!

  1. Hold a dumbbell in your hand and get on one hand and knee on a bench while keeping your back straight. Your elbow should be slightly bent.
  2. Tighten your abdominal muscles and squeeze your shoulder blades together and lift the weight upwards until the upper arm is parallel to the floor and elbow is slightly behind you.
  3. Return to start and finish the set. Do 8 to 12 reps, and alternate sides.

4. Kettlebell Swing

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Kettlebell swings help you work out your shoulders, hamstrings, glutes, and abs. Benefits of this arm toning workout include increased muscular endurance, anaerobic capacity, power, and a killer booty! We know you’re gonna love feeling this kinda burn.

  1. Stand with feet shoulder-width apart.
  2. Hold the kettlebell with both hands in front of you.
  3. Bend your knees (squat) and lower the kettlebell down between your legs.
  4. In one quick motion, come out of the squat by straightening legs while swinging the kettlebell with your arms forward to eye level.
  5. Repeat for one minute or perform 8 – 12 reps.

5. Planking

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Planking helps you work out your arms, core, and shoulders, improving core strength and stability. Moreover, planks are one of the best arm toning workouts for building muscle and toning your abs. It can even help improve your posture! This is the perfect exercise to push yourself with babe!

  1. Bend your elbows, extend your body, and hold your body with your feet while having your body parallel to the ground
  2. Remain at this position as long as you can while keeping your abs and arms tight

6. Lateral Raise

woman doing Lateral Raises in a park

Lateral raises help you tone your arms overall – time to develop your deltoids and build bigger, juicier shoulders! Yas Queen!! This is the perfect excuse to show off those sexy wings you’ve been working hard on 😉!

  1. Stand tall with knees slightly bent.
  2. Hold a dumbbell in each hand and let your arms hang by your sides with palms facing in.
  3. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are parallel to your shoulders.
  4. Lower your arms; complete 8 to 12 reps.

There you have it – the 6 best arm toning workouts you can use to strengthen your arms! Most of the workouts can be done in the comfort of your home! If you have workouts you want to recommend to your fellow Bootealicious Babes, please leave a comment below! And if you’re craving to tone your upper body next, don’t sweat it babe – make sure to check out our blogpost that will def get you there: selection of 5 exercises to get you to that sexy top bod you’ve always wanted.

If you have workouts you want to recommend to your fellow Bootealicious Babes, please leave a comment below! And if you’re craving to tone your upper body next, don’t sweat it babe – make sure to check out our blogpost that will def get you there: selection of 5 exercises to get you to that sexy top bod you’ve always wanted.

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