If you’ve always wanted toned arms that look great in sleeveless outfits, you don’t have to hit the gym to achieve your goal. You can sculpt and strengthen your arms right from the comfort of your home with simple, effective exercises.
Whether you’re aiming for toned biceps, sleek triceps, or defined shoulders, these 18 exercises will target all areas of your arms. Grab a pair of dumbbells, or even use body weight, and get ready to transform your arms with minimal equipment and maximum results.
Bicep Curls
A classic arm exercise that targets your biceps, bicep curls help build strength and definition. You can do them using dumbbells or household items like water bottles.
Stand tall with your feet shoulder-width apart, keeping your elbows close to your torso, and curl your weights upward. This exercise is key for building toned arms for sleeveless outfits.
Tricep Dips
Tricep dips focus on the back of your arms, where many people tend to have extra flab. Use a stable chair or low bench for this move.
Place your hands behind you and lower your body down before pushing back up. It’s a simple move that effectively tones the triceps, making your arms look firmer.
Like The Style Trunk’s content? Follow us on MSN.
Push-Ups
Push-ups are an all-around upper body workout that targets your arms, shoulders, and chest. Start with your hands slightly wider than shoulder-width apart, and lower your chest toward the ground, then push yourself back up.
They’re excellent for building overall arm strength and definition, making your arms look sleek in sleeveless clothes.
Shoulder Press
The shoulder press is a great way to strengthen your shoulders and upper arms. With dumbbells in each hand, hold them at shoulder height and press upward until your arms are fully extended.
Lower back down slowly for maximum muscle engagement. This move is perfect for adding definition to your shoulders and creating a sculpted look.
Plank to Push-Up
This dynamic move combines a traditional plank with a push-up. Start in a forearm plank position, then push up onto your hands one at a time and return to the forearm plank.
This exercise works your triceps, shoulders, and core while also building arm strength and endurance.
Like The Style Trunk’s content? Follow us on MSN.
Dumbbell Lateral Raises
To sculpt and define your shoulders, try lateral raises. Hold dumbbells at your sides, then lift them out to the sides of your body until your arms are parallel to the floor. Keep your core engaged and control the weights as you lower them back down.
This is ideal for creating toned arms and a defined shoulder line.
Arm Circles
Arm circles are a simple yet effective way to tone your arms and shoulders without weights. Extend your arms straight out to the sides and make small, controlled circles for 30 seconds.
Gradually increase the size of the circles to challenge your muscles more. It’s great for building endurance and toning without heavy lifting.
Tricep Kickbacks
Tricep kickbacks are ideal for targeting the triceps and sculpting the back of your arms. With a dumbbell in each hand, bend over at the waist and extend your arms backward until they are straight.
Slowly return to the starting position. These are great for creating sleek, toned arms that look good in sleeveless tops.
Like The Style Trunk’s content? Follow us on MSN.
Dumbbell Chest Flys
Though typically used for chest toning, chest flys also work your arms and shoulders. Lie on your back, holding dumbbells above your chest.
Lower your arms out to the sides, keeping a slight bend in your elbows, then bring them back together. This exercise engages your upper arms while shaping your chest for a more defined look.
Superman Reach
The Superman Reach targets your shoulders and arms while also engaging your back. Lie face down on the floor and extend your arms in front of you, then lift your arms, chest, and legs off the floor while squeezing your back and shoulders.
Hold briefly and lower. This move helps tone the upper body and creates a sleek silhouette.
Inchworm Walk-Outs
Stand with your feet shoulder-width apart, then bend at the waist and walk your hands forward into a plank position. From there, walk your hands back toward your feet and stand up.
This exercise not only engages your arms but also your core and legs, making it a full-body toner with emphasis on the arms.
Like The Style Trunk’s content? Follow us on MSN.
Resistance Band Bicep Curls
Resistance bands are perfect for at-home workouts and offer consistent tension throughout each movement. Step on the band with both feet and hold the ends in each hand.
Curl your hands toward your shoulders while keeping your elbows stationary. This helps tone your biceps without the need for dumbbells.
Reverse Grip Push-Ups
Reverse grip push-ups are a variation of the traditional push-up, where your palms face toward your feet. This position targets the biceps more than regular push-ups.
Perform them slowly to increase time under tension, which is key for muscle growth and toning.
Dumbbell Overhead Tricep Extension
This exercise isolates the triceps and helps tone the back of the arms. Hold a dumbbell with both hands above your head, then lower it behind your head, keeping your elbows pointing forward.
Extend your arms back up to the starting position. It’s an effective move for shaping the triceps.
Like The Style Trunk’s content? Follow us on MSN.
Close-Grip Push-Ups
Close-grip push-ups focus more on the triceps and inner chest. Place your hands closer together than in a standard push-up, making a diamond shape with your fingers.
Lower yourself down and push back up. This variation effectively targets the triceps and helps build lean arms.
Bicycle Crunches
While primarily a core exercise, bicycle crunches also engage your arms and shoulders as you twist from side to side. Lie on your back, bring your opposite elbow toward your knee, and alternate sides.
This move will tone your arms while strengthening your core and improving overall muscle tone.
Side Plank with Arm Reach
Side planks are great for targeting the shoulders and obliques. Start in a side plank position, and reach your top arm toward the ceiling, then slowly lower it to the floor under your body.
This move strengthens and tones your arms, especially the shoulders and upper arms, while also working the core.
Like The Style Trunk’s content? Follow us on MSN.
Push-Up to Side Plank
Combine a push-up with a side plank to engage your arms, chest, and shoulders. Perform a regular push-up, and as you come up, rotate into a side plank on one arm, lifting your other arm toward the sky.
Alternate sides to work both arms equally and build overall strength. This dynamic move tones and sculpts your arms while providing a full-body workout.
More from The Style Trunk
- 25 Stylish Short Haircuts for Women Over 60 Who Want to Look Younger
- 16 Haircuts Men Find Incredibly Attractive on Women
- Seniors, Stop Making These 17 Fashion Mistakes for a More Flattering Look
- Want to Firm Up Your Skin? Try These 15 Superfoods
- 20 Eye Makeup Faux Pas That Can Add Years to Your Face
Like The Style Trunk’s content? Follow us on MSN.
