Looking for how to get sexy, sculpted, and toned arm?
That’s quite simple and easy!
In this article, you will find 9 Best Arm Toning Exercises for Women. All you need do is to read through and follow the procedures that come with each workout.
However, it will please you to know that we have also included in this article some of the best tips that will help you get that long-desired sexy and strong-arm fast, so don’t skip any line…
Ready?
Let’s get started!
Push-up is an all-around exercise that works a variety of muscles, including those found in the upper arms, forearms, shoulders, and back. It also reaches the Triceps and Biceps.
How to Do This Exercise
Start in a plank position and keep your spine straight from your head to the tailbone. Be sure your hands are a bit wider than the shoulders [not in front or behind them though]
Gently bend your elbows and slowly bring your chest to the ground. Go as low as you can
Now, straighten both elbows and push your chest back up to the fundamental position.
Read Also: 10 Best Arm Toning Exercises to Get Sexy Arms Fast
Getting a sexy, sculpted and toned arm just got easier with this great workout. The major area it targets is your Triceps. Please note that you’d need dumbbells to do this exercise.
How to Do This Exercise
Start by holding dumbbells in your hands. Bend to the forward position from the hips and maintain a straight spine as you keep your chest up
Place your neck in such a way that it will align with your back and allow you to gaze at the floor just ahead of you
Now, bend your elbows and keep your upper arms alongside your body
After that, stretch both arms one at a time behind you and squeeze your triceps muscle for a few minutes, and then return to starting position.
Do eight [8] –twelve [12] reps on each side.
This is yet another amazing arm-toning exercise for women. It targets the core, shoulder, and arms.
How to Do This Exercise
Start in a high plank position on your hands while placing both arms under your shoulders and your core muscles being engaged
Lift any of your arms up and place your elbow down, do this again with the other arm such that you will be on your elbows
Now, return to starting position simply by lifting any of your elbows up at a time and returning your hands in the original position.
Do this until you are able to go back to a high plank position. Repeat this as many as possible in 2 minutes.
Read Also: 7 Easy Exercises for Sexy, Sculpted Arms You Can Do At Home
The overhead extension is a rigorous workout that targets the triceps, shoulders, and upper back. It is very effective for improving the arm’s sexiness and stones.
How to Do This Exercise
Stand with your feet hip-width apart and both knees slightly bent while you grip the dumbbells with your two hands
Extend both arms overhead and hold the dumbbells vertically.
Keep your wrists straight, bend the elbows, and after that lower the dumbbell behind your head
Now, place the upper arms very near to your head and point both elbows upward [toward the ceiling]
Straighten both arms upward, and repeat to complete
Straighten your arms upward; repeat to complete eight [8] – twelve [12] reps.
This exercise will help work your pectorals, shoulders, and upper back for a sexy, sculpted, and toned arm.
How to Do This Exercise
Get a weight-lifting bench and lay on your back while you plant your feet firmly on the ground.
Reach up and grab the barbell using your two hands
Lastly, pull the barbell down just toward your chest, and push it away from you thereafter
Do eight [8] –twelve [12] reps with as much weight as possible.
Read Also: 9 Best Workouts for Toned Legs and Slim Thighs
It works two basic regions; the shoulders and upper back.
How to Do This Exercise
Hold a dumbbell in the hand and after that get on 1 hand and knee on a bench
Let your back be straight while you slightly bend your elbow and keep the palm facing inward. Be sure the bent knee is properly aligned under hips and that your hips and hand are under the right shoulder.
Now, tighten the muscles of your abdominal. Squeeze your shoulder blades together and lift up the weight so as to make your upper arm become parallel to the floor and your elbow slightly behind you
Return to start position and finish the set thereafter.
Do eight [8] –twelve [12] reps, and alternate sides.
By doing this exercise regularly, you might get that long-desired strong, sexy, and toned upper arm. The basic muscles involved in this workout include the biceps and forearms.
How to Do This Exercise
Stand with both feet hip-width apart while you keep your core tight and the back straight. Never be tempted to look down at your hands
Hold a dumbbell in both hands in such a way that your palms will be facing away from you.
Bend the right elbow while you bring the weight very close to your shoulder. Keep the elbow close to the hip. Do not attempt to raise the weight using the arm
Hold this for 2 – 3 seconds, and then gently lower your hand back to the start position in a controlled manner
Repeat this with the other [left] arm
Note: You may choose to do both arms at the same time; it depends on you.
Read Also: 9 Best Hourglass Workouts to Sculpt an Hourglass Body At Home
I’m pretty sure you’d love this exercise. It performs wonderful work along the core regions like hamstrings, glutes, abs, and shoulders
How to Do This Exercise
To begin, you need to stand with your feet shoulder-width apart, keep your arms hanging in your front, and hold the kettlebell with your hands
Gently bend the knees and lower down the kettlebell just between the legs
In a very quick manner, begin to straighten your legs and swing your arms forward to the eye level so as to come out of the squat
Do this again and again for one minute. [If you don’t like the one-minute, you may decide to do eight [8] –twelve [12] reps]
Best Arm Toning Exercises for Women #1 – TRICEPS DIP
How to Do This Exercise Start by resting your palms on the seat of a chair. Place both feet about hip-width apart, and out in your front such that your butts will not hit the chair you are using. Now, gently bend your elbows as you lower your bottom to the ground until your elbows are able to create a ninety-degree angle. You may decide to dip lower at your will Lastly, begin to straighten your elbows and raise your body until you return to the start position.As the name suggests, this exercise works the triceps to give it a super firm and toned look, which in turn makes the upper arms appear tighter and sexier.
Best Arm Toning Exercises for Women #2 – PUSH UP
Push-up is an all-around exercise that works a variety of muscles, including those found in the upper arms, forearms, shoulders, and back. It also reaches the Triceps and Biceps.
How to Do This Exercise
Start in a plank position and keep your spine straight from your head to the tailbone. Be sure your hands are a bit wider than the shoulders [not in front or behind them though]
Gently bend your elbows and slowly bring your chest to the ground. Go as low as you can
Now, straighten both elbows and push your chest back up to the fundamental position.
Read Also: 10 Best Arm Toning Exercises to Get Sexy Arms Fast
Best Arm Toning Exercises for Women #3 -DUMBBELL KICKBACK
Getting a sexy, sculpted and toned arm just got easier with this great workout. The major area it targets is your Triceps. Please note that you’d need dumbbells to do this exercise.
How to Do This Exercise
Start by holding dumbbells in your hands. Bend to the forward position from the hips and maintain a straight spine as you keep your chest up
Place your neck in such a way that it will align with your back and allow you to gaze at the floor just ahead of you
Now, bend your elbows and keep your upper arms alongside your body
After that, stretch both arms one at a time behind you and squeeze your triceps muscle for a few minutes, and then return to starting position.
Do eight [8] –twelve [12] reps on each side.
Best Arm Toning Exercises for Women #4 – PLANK TO PUSH-UP
This is yet another amazing arm-toning exercise for women. It targets the core, shoulder, and arms.
How to Do This Exercise
Start in a high plank position on your hands while placing both arms under your shoulders and your core muscles being engaged
Lift any of your arms up and place your elbow down, do this again with the other arm such that you will be on your elbows
Now, return to starting position simply by lifting any of your elbows up at a time and returning your hands in the original position.
Do this until you are able to go back to a high plank position. Repeat this as many as possible in 2 minutes.
Read Also: 7 Easy Exercises for Sexy, Sculpted Arms You Can Do At Home
Best Arm Toning Exercises for Women #5 – OVERHEAD EXTENSION
The overhead extension is a rigorous workout that targets the triceps, shoulders, and upper back. It is very effective for improving the arm’s sexiness and stones.
How to Do This Exercise
Stand with your feet hip-width apart and both knees slightly bent while you grip the dumbbells with your two hands
Extend both arms overhead and hold the dumbbells vertically.
Keep your wrists straight, bend the elbows, and after that lower the dumbbell behind your head
Now, place the upper arms very near to your head and point both elbows upward [toward the ceiling]
Straighten both arms upward, and repeat to complete
Straighten your arms upward; repeat to complete eight [8] – twelve [12] reps.
Best Arm Toning Exercises for Women #6 – BENCH PRESS
This exercise will help work your pectorals, shoulders, and upper back for a sexy, sculpted, and toned arm.
How to Do This Exercise
Get a weight-lifting bench and lay on your back while you plant your feet firmly on the ground.
Reach up and grab the barbell using your two hands
Lastly, pull the barbell down just toward your chest, and push it away from you thereafter
Do eight [8] –twelve [12] reps with as much weight as possible.
Read Also: 9 Best Workouts for Toned Legs and Slim Thighs
Best Arm Toning Exercises for Women #7 -DUMBBELL ROW
It works two basic regions; the shoulders and upper back.
How to Do This Exercise
Hold a dumbbell in the hand and after that get on 1 hand and knee on a bench
Let your back be straight while you slightly bend your elbow and keep the palm facing inward. Be sure the bent knee is properly aligned under hips and that your hips and hand are under the right shoulder.
Now, tighten the muscles of your abdominal. Squeeze your shoulder blades together and lift up the weight so as to make your upper arm become parallel to the floor and your elbow slightly behind you
Return to start position and finish the set thereafter.
Do eight [8] –twelve [12] reps, and alternate sides.
Best Arm Toning Exercises for Women #8 -BICEPS CURL
By doing this exercise regularly, you might get that long-desired strong, sexy, and toned upper arm. The basic muscles involved in this workout include the biceps and forearms.
How to Do This Exercise
Stand with both feet hip-width apart while you keep your core tight and the back straight. Never be tempted to look down at your hands
Hold a dumbbell in both hands in such a way that your palms will be facing away from you.
Bend the right elbow while you bring the weight very close to your shoulder. Keep the elbow close to the hip. Do not attempt to raise the weight using the arm
Hold this for 2 – 3 seconds, and then gently lower your hand back to the start position in a controlled manner
Repeat this with the other [left] arm
Note: You may choose to do both arms at the same time; it depends on you.
Read Also: 9 Best Hourglass Workouts to Sculpt an Hourglass Body At Home
Best Arm Toning Exercises for Women #9 – TWO-ARM KETTLEBELL SWING
I’m pretty sure you’d love this exercise. It performs wonderful work along the core regions like hamstrings, glutes, abs, and shoulders
How to Do This Exercise
To begin, you need to stand with your feet shoulder-width apart, keep your arms hanging in your front, and hold the kettlebell with your hands
Gently bend the knees and lower down the kettlebell just between the legs
In a very quick manner, begin to straighten your legs and swing your arms forward to the eye level so as to come out of the squat
Do this again and again for one minute. [If you don’t like the one-minute, you may decide to do eight [8] –twelve [12] reps]
TIPS FOR GETTING SEXY SCULPTED AND TONED ARM
The following tips might increase your chances of getting that long-desired sexy and toned arm:- Engage in resistance training e.g. lifting of weights
- Eat high-fiber foods e.g. Fruits, vegetables, whole grains, nuts, seeds, and legumes
- Eat protein-rich foods e.g. Meat, poultry, seafood, legumes, eggs, and dairy products
- Do More Cardio e.g. jogging, biking, swimming, jumping, and dancing
- Reduce your Refined Carbs intake e.g. Pasta, white bread, breakfast cereals, and other pre-packaged ingredients.
- Get enough sleep every day
- Drink more water
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