Strength train your way to strong, sculpted arms with this 25-minute toned arms workout for women! Six arm toning exercises with dumbbells in one effective workout video. Challenge your biceps, triceps, chest, back and shoulder muscles in this arm toning workout.
That’s exactly what you get in this workout: an effective and comprehensive upper body workout in under 30 minutes, using just a set of dumbbells.
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Toned Arms Workout FAQs
How Do I Get Toned Arms?
Lifting weights is essential for achieving muscle growth and burning body fat (which results in that toned look). If your goal is to improve definition in your arms, reach for heavy weights. You’ll know you chose the right weight if the last 2-3 reps in a set are challenging (The American Council on Exercise).
How Long Does It Take To Get Toned Arms?
This depends on how often you are training arms and at what intensity. If you are lifting heavy, challenging weights and following a well-rounded exercise program, you can expect to feel a change after 4-8 weeks of consistent lifting.
How Many Times A Week Should I Strength Train Arms?
This varies depending on your personal fitness and training goals. It’s important to allow your body proper recovery time to repair the muscles you broke down during strength training. I recommend training arms 2-3 times a week.
What Are The Best Arm Toning Exercises?
The most effective arm toning workouts are a combination of isolation exercises and complex multi-joint exercises. For example, a bicep curl targets the front of the arm (isolation exercises) while a plank row exercise targets the chest, back, triceps and core (complex exercise). This arm workout includes both isolation and complex exercises.
25-Minute Toned Arms Workout For Women
The BEST Arm Toning Workout for Women!
These 6 dumbbell arm exercisestarget every upper body muscle group — the push muscles (chest, shoulders and triceps) as well as the pull muscles (back and biceps).
This arm workout utilizes short rest periods and heavy weights to build upper body strength in under 30 minutes at home.
Bonus: constant core engagement means your abs will get a sneaky workout as well.
Medium-to-heavy pair of dumbbells. I recommend 8-20 lbs depending on your fitness level.
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Reach for those heavy weights – lifting challenging weights is the NUMBER ONE thing you can do to build strength and definition in the upper body!
Increased time under tension strengthens the biceps muscle and increase biceps hypertrophy (muscle growth).
How To Do Half Bicep Curls
Start standing, feet hip-width apart and core engaged. Hold a dumbbell in each hand, palms facing out away from the body (underhand grip or supine curl).
Keeping your elbows locked by your sides, perform a half bicep curl, curling the weights up to around belly button height. Pause at the top to hold both arms at a 90-degree angle. Think about keeping your shoulder blades back and down to avoid neck strain.
Then, slowly lower the dumbbells with control, returning the weights to your thighs.
Overhead Tricep Extension
Targets: The triceps (back of the arm). This move also engages all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do Overhead Tricep Extensions
Start standing with feet hip-width apart, core engaged and knees slightly bent. Hold one dumbbell vertically between your palms overhead.
Slowly bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’, if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
Squeeze through the back of your arm as you exhale, pressing the dumbbell overhead, arms fully extended.
Dumbbell Chest Press
Targets: Pectoral muscles (chest) and both the anterior and lateral heads of the deltoid (upper arms and shoulders).
How To Do A Dumbbell Chest Press
Lie flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees slightly bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
Lower the dumbbells back towards your chest with control.
Single Arm Plank Rows and Plank Walk
Targets: ALL the arm muscles, specifically engaging the upper back, biceps, triceps, shoulders and core.
Plank and row, or renegade rows, are an effective way to build muscle definition in the arms and abs; simultaneously building upper back strength and core strength.
How To Do Single Arm Plank Rows and Plank Walk
Place your dumbbells 2-3 feet apart on the ground.
Start in high plank position in front of the dumbbell on your right, right hand on a dumbbell and the left hand on the ground. Core is engaged, forming a straight line from your heels through the top of your head.
From this plank position, pull the dumbbell back towards your right hip, elbow up towards the ceiling; focus on keeping both hips square to the ground as you perform this row.
Lower the dumbbell back to the ground slow and controlled. Repeat x4, performing 4 plank rows on one side of the body.
Then, perform a lateral plank walk over to the dumbbell on your left: moving laterally to the left by stepping your left hand and left foot out, right hand and right foot to follow.
Holding the dumbbell in your left hand, right hand planted on the ground, perform 4 plank rows on the left side of the body.
Then, reverse the plank walk, moving to your right and returning to starting position.
Modification: Perform standing bent over rows rather than renegade rows. Stand with feet hip width apart and hinge at the hips to perform a single arm back row.
V-Sit Hold and Shoulder Press
Targets: Deep transverse abs, rectus abdominis, lower abs, shoulders, top of the thighs and hips.
How To Do A V-Sit Hold and Shoulder Press
Start sitting on your mat on your “sit bones”, knees bent at 90 degrees and feet planted on the floor. Hold a dumbbell in each hand at your collarbones.
Engage your core as you lean back and lift your heels off the ground. Your body should form a “V” shape between your torso and knees.
Exhale as you press the dumbbells overhead, performing a shoulder press.
With control, lower the dumbbells, returning the dumbbells to shoulder height and returning to the starting position.
Modification: Keep one or both heels on the ground rather than floating your legs for additional core support.
Targets: Mainly the triceps, lats (latissimus dorsi) and pecs (pectoralis major and pectoralis minor) while also targeting the core and abs for stability.
This is one of the best arm exercises you can do to strengthen the muscles you need to develop for pull ups as well.
How To Do A Dumbbell Pullover
Start lying on your back, with legs bent at 90 degrees, feet hip width apart. Hold a dumbbell horizontally between your hands, elbows slightly bent, hands shoulder width apart, palms facing in.
Press through your heels and squeeze your glutes to lift your hips into the air, performing a glute bridge.
Keeping arms straight, with a slight bend in the elbows, slowly lower the dumbbell overhead towards the ground.
Then pull the dumbbell back overhead, engaging the lats, to return to the starting position.
Modification: Omit the glute bridge, performing the dumbbell pullover from a lying position with your lower back pressed into the ground.
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