Do you want toned arms for the new year? Are you looking for exercises to help you achieve that goal in time for summer?
If toned arms are at the top of your fitness goals list for 2023, you've come to the right place. There are a few exercises that rise above the rest in terms of effectiveness for sculpting and toning arms. We caught up on some exercises for getting those arms looking beautiful and robust this year.
Look no further! Whether lifting free weights or doing pushups, these exercises will maximize muscle tone and definition, so your arm muscles look their absolute best. Get ready to put away your bicep curls - these aren't your same old arm workouts of years past!
Related Article: How to Get Bigger Arms in 30 Days: Follow These 5 Easy Steps
Best Exercises for Toned Arms
We all know arm exercises can be challenging and sometimes require equipment that not everyone always has lying around. Here are the best exercises to help you get those fabulous-looking arms without breaking your bank account or figuring out complicated machines.
Incline Dumbbell Curl
When it comes to toned arms, the incline dumbbell curl is hands down one of the best exercises you can do. Not only does this exercise help strengthen your arm muscles and improve muscle definition, but it also improves grip strength and shoulder stability.
And if you do it right and don't get lazy, you'll have rock-hard arms in no time. You can also add Pre Workout Supplements to your routine for added effects of strength and energy for better workouts.
Just don't be surprised if you wake up the following day sore - it's all part of what makes your arms so impressive.
To do it:
- Position the incline bench at 55 - 65 degrees.
- Sit straight and hold the dumbbells with a supinated or palms-up grip.
- Keeping your biceps tense, curl the dumbbells as far up as possible.
- Squeeze the biceps, then go back to the starting position.
The dumbbell preacher curl is a popular exercise used among bodybuilders to help them achieve more aesthetically pleasing biceps. This variation of the preacher curl can be completed at an angle that emphasizes the concentric phase of the movement to trigger a pump in the bicep muscles.
This exercise should be performed towards the end of any workout routine that targets the biceps, as it helps to build size and promote definition in these muscles. With consistent use of this exercise and Whey Protein Supplements, bodybuilders can expect increased muscle mass and definition in their biceps.
To do it:
- Choose the weight you want to use from the rack, then sit up straight with your chest against the preacher's bench.
- Use a supinated (palms facing up) grip and firmly press your upper arm into the pad.
- Breathe deeply, then gradually raise the dumbbell away from your shoulder.
- Curl the weight back to the starting position once the bicep has reached its length.
- Repeat on both sides for the desired number of times.
Related Article: 10 Biceps Curl Variations for Big Arms and Healthy Shoulders
Zottman curls are a great way to work out your entire arm and improve your grip strength. They are an effective compound exercise that allows you to work for multiple muscle groups simultaneously, maximizing the calorie burn for an effective and efficient workout in less time.
This exercise targets your biceps and forearms and increases your heart rate, allowing you to get all the benefits of aerobic activity without focusing solely on that type of exercise. Zottman curls are an excellent choice for anyone seeking a full-body workout with just one exercise.
To do it:
- Select the weight, then stand with your feet shoulder-width apart.
- Take a deep breath and curl the weights towards your shoulders while maintaining a supinated grip.
- Rotate the forearms into a pronated posture (palms down) after the biceps have fully contracted, then gradually reduce the weight back to the starting position.
- Repeat for the appropriate number of times.
Rope Triceps Extension
Triceps rope extensions are a fantastic way to target and develop the triceps muscles. A significant amount of tension is placed on this muscle group by holding the rope in both hands and extending your arms outwards.
To begin, select a lightweight so you can get used to the movement- this is essential to avoid injury. Once you have mastered this exercise, you can gradually increase the weight for maximum results and muscle growth.
To do it:
- Start by standing tall with your feet hip-width apart, holding a rope in both hands.
- Bend your elbows and bring the rope behind your head, keeping your upper arms close to your ears.
- Exhale as you extend your elbows to straighten your arms, contracting your triceps muscles.
- Inhale and slowly release back to the starting position.
Dips are an excellent exercise for anyone who wants to tone and sculpt their arm and shoulder muscles without needing extra equipment. You only need a sturdy bench or chair to help you with the movements.
It is an incredibly versatile exercise, meaning it can be done anywhere, at any time, no matter your fitness level. When completing dips, your body weight is used as resistance, making them particularly effective for building muscle mass in the arms and shoulders.
Not only are they great for strengthening and toning those particular areas, but they also help to improve stability and balance throughout the entire body.
To do it:
- Sit on the edge of a chair, bench, or step and grip the edge next to your hips.
- Your legs should be extended, and your feet should be hip-width apart with the heels firm on the ground.
- Press your palms to lift your body, balancing your entire weight on your palms, heels, and body, forming a straight line.
- Lower yourself by bending your elbows.
- Keep the movement controlled and slow.
- Repeat as many times as you can
Related Article: Weighted Dips: Your Ultimate Solution to Building Your Chest, Shoulders, and Triceps Muscles
Dumbbell Overhead Triceps Extension
This exercise is an excellent choice for someone looking to build bigger and more defined triceps. Targeting the tricep muscle's long head helps create shape, size, and strength in the arms and improves overall muscular definition.
It can be performed while standing, sitting, or lying down, and various weights, such as powerlifting barbells or adjustable dumbbells, can be used according to individual fitness levels.
Choosing the right weight is essential to prevent injury and correct strength imbalances. This exercise is a great way to make the arms look more muscular, fuller, and aesthetically appealing.
To do it:
- Choose the desired weight and hold the dumbbell over your head.
- Now, slowly lower it behind your head. Maintain an overlapping grip and unlock your elbows.
- When you feel your forearms are parallel to the floor, bring them to the starting position and flex your triceps.
- Repeat for the desired number of reps.
Related Article: Tone Your Arms and Shoulders With These 5 Fantastic Bicep Stretches - For Women
1. What are some arm toning exercises without using weights?
Incorporating bodyweight exercises into your routine, such as push-ups, tricep dips, planks, and chair tricep presses will help tone your arms without having to use any weights! These simple moves can be done anywhere without equipment - just your body weight.
2. What are some arm toning exercises for working out at home?
There are plenty of simple exercises that make use of minimal equipment you can do at home. From bodyweight exercises like push-ups and diamond-style push-ups to modified planks, tricep dips, and bicep curls using hand weights, you can reach a new level of arm strength without leaving your living room.
3. How to tone arms in a week?
Don't attempt hardcore lifting - instead, focus on strengthening the shoulders, biceps, and triceps with lighter-weight exercises. The best bets are dumbbells, tricep dips, and push-ups! Do these exercises up to four times a week for maximum results. Work with higher reps at lighter weights, and rest between sets, so you don't get too tired.
4. What are some upper arm exercises that can be done at home?
Best exercises for toned arms include tricep extensions, bent-over reverse flies, and kettlebell swings. For each move, focus on quality rather than quantity - you'll get the best results when you use good form and take longer rest times between sets. To spice things up, a few rounds of shadowboxing can give extra fun to your arm workout at home.
Considering bodybuilders and their obsession with fitness, getting muscular, toned arms can be difficult, but we have solved the problem for you. To get the best arms, try the 2023 exercises like an incline dumbbell curl, preacher curl, Gottman curl, rope triceps extension, dips, and dumbbell overhead triceps.
These exercises are fabulous for toned arms and offer benefits like balance, stability, biceps definition, muscle mass, and resistance. Toned arms are not far away with these 2023 exercises. Get on trying these exercises and get the fantastic arms you've always dreamed of!
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- Chiou, Shin Yi, et al. 'Effects of Arm-Crank Exercise on Fitness and Health in Adults With Chronic Spinal Cord Injury: A Systematic Review.' Frontiers in Physiology, vol. 13, Mar. 2022, p. 831372. PubMed Central, https://doi.org/10.3389/fphys.2022.831372.