You don’t have to go to the gym to get toned arms. In fact, there are plenty of arm exercises with and without weights you can do at home. Working out your arms and shoulders increases your strength, reduces your risk of injury, and helps improve posture, not to mention will make your arms look sculpted and toned. Aim to do an arm workout three times a week with one to two days in between. Combining this with cardio at least twice a week can totally transform your body. Here’s how to get toned arms at home with 8 awesome exercises!
How to Get Toned Arms At Home
Here are our best tips and exercises to get toned arms at home with and without weights!
4 Dos and Don’ts
- Don’t be afraid to use heavy weights. You won’t bulk up unless you’re really trying to. If you want definition, aim for 8 to 10 reps of an exercise, which you repeat for 3 to 5 sets. The last two reps in each set should be difficult to finish.
- Do alternate between different muscle groups (triceps, biceps, shoulders, etc.) so each one gets adequate rest before the next set and you can give it your all for each exercise.
- Don’t neglect posture and form. If you notice your shoulders are hunched forward or arched up by your ears, readjust. Make sure your chest and shoulders are open. Shrug the shoulders down and roll them back every so often to make sure you have the right form.
- Do slow down your reps. Don’t speed through your exercises. Aim for a one to two second contraction and eccentric phase- if you go quicker than this, you won’t be applying enough resistance on the muscle to see results.
4 Exercises with Weights
1. Overhead Press
This exercise activates your shoulder muscles, as well as your triceps, trapezius, and lower back muscles. Stand upright, with your feet hip-distance apart, keeping your back straight. Hold a dumbbell in each hand at shoulder height, with an overhand grip- your palms should be forward and your elbows pointed toward the ground. Keep your head and neck in a neutral position and engage your core. Lift the dumbbells straight overhead, pause at the top, then lower them slowly back to shoulder height. Do 10 to 12 reps, and 2 to 3 sets.
2. Standing Triceps Kickbacks
If you want to tone your triceps, add triceps kickbacks into your rotation. Stand with your legs hip-width apart and your knees bent, leaning forward at a 45-degree angle with a dumbbell in each hand. Your arms should be bent 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and keep your head, neck, and spine in one line. Extend your arms and press the dumbbells back, squeezing your triceps as you straighten your arms. Complete 10 to 12 reps, and 2 to 3 sets.
3. Bent Over Row
The bent over row is an amazing back toning exercise, but it also works your biceps, shoulders, and forearms. Grab a pair of dumbbells at your desired weight. Stand with your feet hip-width apart with your knees slightly bent. Hinge forward from your hips, lowering your chest toward the floor until it is roughly parallel to the ground. Extend your arms toward the ground with your palms facing each other. Engage your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause and lower back to starting position. Complete 10 reps and 2 to 3 sets.
4. Lateral Raises + Front Raises
With this exercise you get two in one. It combines a lateral raise and front raise, both of which work your shoulders, arms, back, and chest. Start with your feet hip-width apart, holding a dumbbell in each hand, and letting your arms hang straight down. Start with the lateral raise- your palms will be facing inwards. Raise the weights to shoulder height, keeping your arms straight with a slight bend in your elbow. Pause and slowly lower the weights down. Switch to front raise, so that your wrists face forward. Raise your arms straight in front of your body until you reach shoulder height. Pause and slowly lower your arms back to your sides. Alternate between each for 12 reps, and 3 sets.
4 Exercises without Weights
1. Pushups
Pushups are arguably the best exercise to strengthen your upper body, especially the arms. Bring yourself to a high plank position with your feet, knees, and ankles aligned. Keep your core super engaged and your face toward the ground. Lower yourself toward the floor, just before your nose touches the ground. Your fingers should be pointing straight in front of you and your elbows several inches from your sides. Don’t let your elbows flare out. Push back up to starting position, and as you push up, push your shoulder blades back and down. Repeat as many as you can. If you need to, you can come down to your knees.
2. Floor Tricep Dips
If you’re looking to tone your triceps without weights, triceps dips are the way to go. Sit on the ground with your knees bent and your hands behind you, directly under your shoulders. Raise yourself until your arms are completely straight while keeping your butt up. Bend your arms, lowering yourself until just before your butt makes contact with the ground. Return to starting position with your arms straight. Repeat 8-10 reps, and 2-3 sets.
3. Downward Dog Pushup
This is an awesome exercise to strengthen and tone your arms. Start in a downward dog position, with your hands and feet shoulder-width apart and your hips raised so that your body forms an inverted V. Keeping your bellybutton into your spine and your gaze at your feet, bend your arms out to the side to 90 degree angles. Push through to plank position, so that the crown of your head almost touches the ground. Press through your upper back to straighten your arms back to your starting position. Repeat 10 times.
4. Plank Tap
Plank taps target your triceps, deltoids, and lats, as well as your glutes and core. Start in a high plank with your hands shoulder-width apart and your shoulders stacked over your wrists. Your legs should be extended behind you with your feet at least hip-width apart. Keep your core and glutes engaged and your hips as still as possible. Tap your right hand to your left shoulder and your left hand to your right shoulder. Do 15-20 reps, and 3 sets.
If you’re looking to tone up your arms, these exercises will help you strengthen and sculpt!
This post contains affiliate links.
Did you enjoy this post on how to get toned arms at home? We’d love it if you shared it on Pinterest!
Looking for more awesome exercises? Make sure to follow our Fitness Board on Pinterest!
