5 Exercises to Tone the Arms You Should Try

If you are working out at the gym and you can’t still figure out on how to tone your arms to have it looking more define and muscular? Then you should try this 5 arm toning exercises that can surely help you achieve this form.

Exercise # 1: Barbell Curl
Muscle Targeted: Biceps
Equipment Needed: Barbell and Plates (Weights)
Steps:

  1. Stand-up and your torso upright, while holding the barbell at a shoulder-width grip.
  2. Have the palm of your hands face forward and elbows close to the torso. Thus it become your starting position.
  3. Then while holding the upper arms stationary, curl the weights forward thus contracting the biceps
  4. Once you felt the full contraction and having the bar at the shoulder level. You should hold the position at 1 or two seconds and try to squeeze the biceps hard.
  5. Gradually release and return to your starting position.

Duration:
You can have this exercise done in 4 sets, gradually increasing the weights in each sets. The ideal repetition for each sets is 12 repetitions for the 1st set, 10 repetitions for the 2nd set, 8 repetitions for the 3rd set and 6 repetitions for the 4th set.

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Exercise # 2: Dumbbell Bicep Curl
Muscle Targeted: Biceps
Equipment Needed: Dumbbells
Steps:

  1. Stand up straight while having dumbbell in each hand at arm’s length.
  2. Then have your elbows close to your torso and rotate the palms of your hands facing forward, thus it become your starting position
  3. Then keep your upper arm stationary while curling the weights and aim to contract your biceps
  4. Once the weights are raise and you felt the full contraction of your biceps having the dumbbells at shoulder, you should then pause for a few seconds and squeeze your biceps as hard as you can
  5. Then gradually release the hold and return to your starting position

Duration:
You can have this exercise done in 4 sets, gradually increasing the weights in each sets. The ideal repetition for each sets is 12 repetitions for the 1st set, 10 repetitions for the 2nd set, 8 repetitions for the 3rd set and 6 repetitions for the 4th set.

Exercise # 3: Alternate Hammer Curl
Muscle Targeted: Biceps
Equipment Needed: Dumbbells
Steps:

  1. Stand up straight while having dumbbell in each hand at arm’s length.
  2. Then have your elbows close to your torso and have the palms of your hands facing the torso, thus it become your starting position
  3. Then keep your upper arm stationary while curling the right weight forward and aim to contract forward
  4. Once the right weight are raise and you felt the full contraction of the bicep at the shoulder level, pause for a few seconds and squeeze your biceps as hard as you can
  5. Then gradually release the hold and return to your starting position then do an alternate move on the left weight

Duration:
You can have this exercise done in 4 sets, gradually increasing the weights in each sets. The ideal repetition for each sets is 12 repetitions for the 1st set, 10 repetitions for the 2nd set, 8 repetitions for the 3rd set and 6 repetitions for the 4th set.

Exercise # 4: Body-Up
Muscle Targeted: Triceps
Equipment Needed: Your Body
Steps:

  1. Your body should be on plank position
  2. Then support your bodyweight with your toes and forearms while keeping your torso straight
  3. Then your forearms should be shoulder-width apart, thus becoming your starting position
  4. Then press your palms firmly into the ground
  5. Then extend through the elbows and raise your body from the ground
  6. Then keep your torso rigid while you perform the movement
  7. Then slowly lower your forearms back to the ground by allowing the elbows to flex

Duration:
You can have this exercise done in 4 sets, the ideal repetition for each sets is 10 to 12 repetitions.

Exercise # 5: Push-Ups (Close Triceps Position)
Muscle Targeted: Triceps
Equipment Needed: Your Body
Steps:

  1. Your starting position should be in a lying on the floor face down
  2. Then place your hands closer than shoulder width for a close hand position
  3. Then make sure that you are holding your torso up at arm’s length
  4. Then lower yourself until your chest almost touches the floor
  5. Then with your triceps and your pectoral muscles, press your body back to its starting position while squeezing your chest
  6. Then pause for a few second upon the contracted position

Duration:
You can have this exercise done in 4 sets, the ideal repetition for each sets is 10 to 12 repetitions.

Have this exercises done on a daily basis and within months you will feel the effects on your arms having it feeling more toned and defined.

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Health N' Natural

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