Best Exercises for Toning Your Arms

For the many people who are unhappy with the appearance of their arms, getting toned and firm arms is a priority. Most people want to burn fat and build muscle, improving not only the appearance of their arms, but also their strength and flexibility. And while toning up arms takes some work, there are easy exercises that can get anyone started.

Bar bicep curls are a classic exercise to help get arms toned up quickly. Stand with feet shoulder width apart and lift the barbell, making sure to keep the back straight and the elbows still. Lift the barbell to just over the pectoral muscles and lower back down.

Close grip bench presses are a triceps exercise that also incorporate a barbell and heavier weights. Lying back on the bench, take the barbell in a narrow grip and bring it down to the lower ribs. Using the triceps, lift the barbell and lower it back down to the same position. The barbell should not touch the chest, and the reps should be completed quickly to make the exercise easier.  Kickbacks are also exercises that involve the triceps muscles, but which require the use of lighter individual hand weights instead of a barbell. Bending the body at the waist and pulling the elbows up to torso level, straighten the arms back, using the triceps to pull them up. This exercise can be done one arm at a time, or both at the same time.

Triceps extensions offer another opportunity to use lighter hand weights, as well as the option of using an exercise ball. Not only does this exercise engage the triceps, it also gets the abs involved, making it a more beneficial workout. While sitting, either on the exercise ball or bench, hold one medium weight in both hands. Take the weight straight overhead, then lower behind the head with the arms at a forty-five degree angle. Keep the back straight, and do not lock the elbow joints.

The last workout is probably the most recognizable, and the one that can be most easily customized. Push ups engage not only the triceps, but also the biceps, and require no equipment. Knees can be bent or kept straight, one or both arms can be used, and reps can be easily altered.

Most of the most beneficial exercises require equipment, which are readily available at all health clubs. Even sports involving racquetscan be incorporated to tone arms, including racquetball and tennis. The most important thing is to get moving to get toned.

 

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