Having toned arms [1] is all about consistency, which is why it can be a challenge — with all those other exercises to balance every time you go to the gym. A few moves you can do easily at home and with minimal equipment are all you might need to ensure having enviable arms to show off all year long.
When it comes to upper body exercises [2] at home, you can target all of your muscle groups with 1 or 2 pairs of dumbbells [3] or barbells, or even heavy cans of soup, water bottles, or other household items — so you can't use "but I need so much equipment" excuse.
Grab your chosen weights and follow through for exercises [4] that'll strengthen your arms.
Bicep Curls
This classic exercise helps tone the front of your upper arm [6] and gives you a defined and chiseled upper body. You can use dumbbells, a bar, or even cans of soup to complete this exercise at home.
- Start with your feet shoulder-width apart and one weight in each hand.
- Bending at the elbow, bring your weights up towards your shoulders and back down with control.
- Complete 15-20 repetitions.
Tricep Kickbacks
Use tricep kickbacks to help tone the hard-to-reach back of your upper arm [7].
- Start with weights in each hand.
- Bend at your knees, keeping your back flat, and bring your elbows high as you kick the weights back behind you.
- Return to starting position.
- Continue 15-20 repetitions.
Overhead Shoulder Press
Overhead shoulder press target your shoulders and triceps [8]. Be very careful not to lean back as you raise the weights or you'll put pressure on your lower back.
- Start in standing position with one weight in each hand.
- Bring the weights to your shoulders and extend all the way up towards the ceiling.
- Return the weights back to starting positon.
- Continue for 15-20 repetitions.
Lateral Shoulder Raises
This simple exercises helps give you defined and slender shoulders [9]. Don't use heavy weights, as you're only activating a small lateral muscle to lift your arms.
- Start with one weight in each hand.
- Lift the weights out to your sides, stop at shoulder height and lower back down.
- Repeat slow and controlled for 15-20 repetitions.
Overhead Triceps Extensions
Overhead triceps extensions are another great exercise to isolate the back of your upper arm [10]. Only one weight is required and you can use a dumbbell or kettlebell to make this one work.
- Start in the standing position with one great gripped between your hands.
- Raise the weight overhead, and bending at your elbows lower the weight back behind your head.
- Return to starting position.
- Continue slow and controlled for 15-20 repetitions.
Bent-Over Reverse Fly
Work your upper back and the area between your shoulder blades [11] with this low-impact exercise. Be careful not to hunch your shoulders or build any tension in your neck.
- Start in the standing position with a dumbbell in each arm.
- Bend your knees and bend at the waist, keeping your back straight and your abdomen tight.
- Bring your arms out in front, and then extend your arms back squeezing your shoulder blades.
- Return to starting position.
- Continue slow and controlled for 15-20 repetitions.
Skull Crushers
Using a bench or a mat, skull crushers tone your triceps [12], core and puts minimal strain on your back and shoulders.
- Start by laying down and one dumbbell in each hand.
- Extend your arms straight towards the ceiling.
- Bend at your elbows and lower the weights back behind your head before returning to starting position.
- Complete 15-20 repetitions.
Chest Flys
Using a bench or a mat, this move focuses on your triceps, chest, shoulders and core [13]. You can keep a slight bend in your elbow to take some pressure of your shoulders as you lift.
- Start by laying down and one dumbbell in each hand.
- Extend your arms straight towards the ceiling.
- Bring your arms wide, almost to the ground and then return them back up over your chest.
- Complete 15-20 repetitions.
Upright Rows
Upright rows target your upper back and neck [14], as well of the area between your shoulder blades. It also improves your posture and can be completed with dumbbells or a barbell.
- Start in the standing position with one weight in each hand.
- Raise your arms up towards your chin, elbows high, and slowly return back to starting position.
- Complete 15-20 repetitions.
Bent-Over Back Row
Bent-over back rows are another variation for targeting and toning your upper back [15] and core. Make sure to keep your stomach tight, taking pressure of your lower back as you lift.
- Start in the standing position with a dumbbell in each hand.
- Bend your knees and back, keeping your stomach tight and extend your arms out in front.
- Row your arms back, squeeze your shoulder blades, and return slowly to starting position.
- Repeat 15-20 repetitions.
Dumbbell Crossover Crunch
This combination exercise for your core, obliques and upper body [16] will help flatten your stomach and strengthen your arms at the same time. Be careful to use good form and resist swinging your body as you come up to sitting for maximal results.
- Start down on the mat with your knees bent and your feet flat, one dumbbell in each hand.
- Come up to sitting and twist to the right as you punch across your body with your left hand.
- Return to the mat and repeat on your left side.
- Continue slow and controlled for 10 repetitions on each side.
Pushup
A total body exercise for your upper body and core [17], pushups are one of the most effective ways to improve your bodyweight to body strength ratio. Modify by starting on your knees and building up to your toes.
- Start on your hands and knees with your body in a straight line from your shoulders to your hips.
- Keeping your stomach tight, bend your elbows and lower your body down towards the mat.
- Pause before touching the mat, and return back to starting position with control.
- Complete 10-15 repetitions.