11 Moves for Tight & Toned Arms

When the weather's warm that means sundresses, tank tops, swimsuits, and lots of skin. Tight and toned arms are not only a sign of your strength, but might I also add they are sexy. Not only that, think about all your arms do: lifting groceries, pushing lawn mowers, carrying baskets of laundry or boxes to the basement. Arms are busy, and we want them to be both functional and beautiful.

So, how do you achieve tight, toned arms? This dumbbell workout is designed to target all of the muscles that make arms shapely and fit: biceps, triceps, and shoulders. But before we tackle the workout, there are other things that will influence how your arms look. Let’s take a look at a few other key facts about getting great arms:

Be Consistent

Like everything else on our body, if you don’t use it, you lose it. In order to have great arms, you can’t just start a routine—you have to stick with it! The changes you make when you develop the new habits need to continue in order for the results to stick around.

Use the Proper Weight

When using dumbbells, make sure you are using the proper weight. How do you know? You should be able to do 12-15 repetitions with your chosen weight, but you should be struggling with the last rep. All too often we go for the lighter weights so as not to “bulk up.” The truth is that in order to exhibit any change in muscle strength, the weights have to be heavy enough to make a difference.

Change It Up

This is a great workout, but your arms, like every muscle in your body, will get bored with the same routine. It’s good to establish something you can do and something you like, but it's important to change it every couple weeks. The good news is you don’t have to change the entire routine. Even just changing up the weight and going a little heavier will be something new. However, if you are bored with what you do, go ahead and switch up the workout and try something new. For more arm challenged, check out  7 awesome strength moves for sculpted arms.

Diet and Cardio

Keep in mind that spot reducing is not possible. The American Council on Exercise echoes this, saying, “The concept of spot reduction follows the false belief that training a specific muscle will result in fat loss in that area of the body.” In other words, all the arm exercises in the world won't uncover beautiful, sculpted arms if there is too much fat sitting on top op them. Make sure you eat well and get your fat-burning cardio in addition to your awesome arm workout.

OK, enough talk. Let's get to the action. For each of the following moves, perform 12-15 repetitions or until your arms are really ready to give in! Rest for 30-60 seconds and then move on to the next exercise.  Some moves will isolate and keep you focused. Some of the moves involve arms but in a way that gets your heart rate up and burns those calories a little more. One time through the routine should be plenty, but if you’re having a “get it done” kind-of-day and want more, go through the moves a second time.

1
Downward Dog Push-Up

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

A great move to strengthen ALL arms muscles PLUS stretch out the upper back and shoulders.

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2
Push Up

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

All arms muscles play this game, plus core, plus back, plus cardio!  Wow!

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3
Elevated Bicep Curl

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

Buck the traditional bicep curl; anyone can do that! This one will challenge your arms in a whole, new way. Go with lighter weights than you would on the traditional.

4
Concentration Curls

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

This one is done in a low squat position. Isolating the back of the arms against your legs will force the biceps to work on their own.

5
Mountain Climbers

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

Take a moment to get that heart rate up while strengthening your arms with this move. Perform for 30 seconds.

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6
Tricep Push up

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

This targets the triceps in a new way. Be sure to do 12-15 on each side.

7
Tricep Overhead Extension

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

This triceps move gets a little stability help from the shoulders. Be sure to keep your elbows in close together.

8
Crab Crawl

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

Now that your triceps are on fire, add this little ditty just to finish them off. If you have a big space walk forward as far as you can. If not, 4 steps forward and 4 steps back a few times will do the trick. Thirty seconds will be plenty!

9
Shoulder Front Raise

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

Move slowly on this one so that momentum doesn’t take over. Pause briefly at the top before lowering with control. You will want to go with lighter weights on this due to the distance the dumbbell is from the body center.

10
Shoulder Overhead Press

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

This is the ultimate “I am strong” kind of move. Push heavy weights over your head and watch your shoulders become fit.

11
Bear Crawl

Try this dumbbell workout designed to target all of the muscles that will make your arms shapely and fit: biceps, triceps and shoulders!
Chris Freytag

A final cardio pushes the will really challenge the shoulders to their max. Like the crab crawl, just use the space you have. Once you run out of the room, turn around and walk back.

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