8 Easy Ways to Tone Your Arms

We ask so much of our arms. Of course there’s the little things like showering, getting dressed and eating. But then there’s carrying groceries, running the vacuum or picking up your child. It’s important to have strong, healthy arms to sustain you for a lifetime of pulling, pushing and lifting. It’s also nice to tone your arms and see some definition when you look in the mirror!

The eight exercises below require just three things: two dumbbells and about 30 minutes. (You’ll complete three sets of all moves with a two-minute rest between each set.) You don’t need a gym to tone your arms; you don’t need a personal trainer to tone your arms. When you’re done, you’ll have worked your not only your biceps and triceps but also your shoulders, back and core.

To ensure you’re doing the movements correctly, try exercising in front of a full-length mirror. If you’re just beginning, start with lighter dumbbells (maybe two or three lbs) and concentrate on your form. Increase the weight as you get stronger—or add more reps—so your body stays challenged and you continue to see results. In order to tone your arms, it’s important to ensure you are doing each move correctly.

Now check out eight easy moves to tone your arms:

1. Bicep Curls

Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand with the palms facing the sides of the hips. Engage your abs then slowly curl your hands up towards your shoulders, allowing the hands to rotate to face the front of your shoulder. Keep your elbows close to your ribcage. Slowly return your hands to your sides. Complete eight to 10 reps.

2. Tricep Kickbacks

Stand with your feet shoulder-width apart, dumbbells in hand. Bend your knees slightly and push your hips back (as though you were doing a squat). Engage your abs. Bend your elbows so your hands are close to your rib cage then kick the weight back, squeezing the shoulders together. Return your hands to your sides but keep your upper arms in place, hinging at the elbow. Complete eight to 10 reps.

3. Shoulder Press

Stand with your feet shoulder-width apart, dumbbells in hand. Engage your abs. Bend your elbows and put your hands up. Extend your arms until they’re straight up in the air and then return them to your starting position. Keep your shoulders back and chest up throughout the exercise. Complete eight to 10 reps.

4. Bent Over Rows:

Stand with your feet shoulder-width apart, dumbbells in hand (and palms facing each other). Bend your knees slightly and push your hips back (as though you were doing a squat). Engage your abs and lift your chest. Pull the weights up to chest level and squeeze your shoulders together. Slowly release your hands back down. Complete eight to 10 reps.

5. Arnold Press:

Stand with your feet shoulder-width apart, dumbbells in hand. Bring your hands up in front of your face (you should be looking at your palms). Rotate your wrists out and push your arms up into the air simultaneously. Rotate your hands back in while you pull your arms back to starting position. Keep your shoulders back and abs engaged throughout the exercise. Complete eight to 10 reps.

6. Rear Delt Press

Stand with your feet shoulder-width apart, one foot positioned slightly in front of the other. Have your dumbbells in hand. Bend your knees slightly and push your hips back (as though you’re doing a squat). Bend your arms slightly and use your shoulders to lift your arms out and up (just like you’re flying). Squeeze your shoulder blades together at the top and slowly lower your arms back down. Complete eight to 10 reps.

7. Upright Rows

Stand with your feet shoulder-width apart, dumbbells in hand. Engage your abs. Place your palms in front of your thighs. Bend your elbows and pull your hands straight up (as though you’re putting on pants). Squeeze your shoulder blades together when the weight reaches your bust line. Slowly bring your hands back down. Complete eight to 10 reps.

8. Lateral Raises

Stand with your feet shoulder-width apart, dumbbells in hand. Engage your abs. Bend your arms slightly and use your shoulders to lift your arms out and up (as though you’re flying). Squeeze your shoulder blades together at the top and slowly lower your arms back down. Complete eight to 10 reps.

Looking for a full body workout? Check out 7 Full Body Moves You Can Do at Home >