Arm exercises to do at home to tone your biceps and triceps

Arm exercises to do at home to tone your biceps and triceps

How to lose weight in your arms, through physical activity and body care? Here are some arm exercises to say goodbye to loose skin and excess fat tissue.

Like the abs and buttocks, the arms are a part of the body that we all dream of having toned, but which unfortunately is often the first victim of weight gain or weight loss, lack of physical activity and aging .

The accumulation of fat on the arms is also, in many cases, linked to genetic factors or hormonal problems and the first rule to adopt is to change your diet and moderate your fat consumption.

Sport, combined with a healthy diet, is of great help, because by toning them with targeted exercises, your arms will appear slimmer and more compact.

An effective sport for toning the tendon arms is swimming – especially breaststroke and freestyle -, ideal for sculpting arm muscles.

Arm muscles: triceps and biceps and shoulders

The arms are supported by muscles, the triceps, positioned in the back.

These are muscle groups that are hardly solicited during daily activities and which therefore tend to relax and appear not very toned if not adequately stimulated: it is the classic “curtain effect” with which women, at any age, fight above all.

To avoid trembling of the triceps, it is important to run for cover with specific exercises that work this muscle, giving it a more compact and toned appearance.

But it’s not just a matter of triceps: the biceps, the front muscles of the arms, must also be trained to balance work and obtain toned and harmonious arms.

The best arm trainers in the gym

If you train at the gym, you are spoiled for choice:

  • Lat machine.
  • Chest press.
  • Cables that you can use in so many ways.

Naturally, let the gym instructor follow you who will be able to advise you on the loads and repetitions suitable for your body size.

The workout for toned arms: how to lose weight in the arms?

Have you decided to solve the problem permanently? Find out how to remedy this imperfection with the best arm exercises, simple to practice every day, an arm training program and the video circuit of our fitness expert, Giovanna Lecis.

Sport, combined with a healthy diet, is of great help, because by toning them with targeted exercises, your arms will appear slimmer and more compact.

Arms workout: how to make it effective

This training program consisting of 9 exercises + 1 stretching exercise is aimed at everyone, men and women who want to tone up their biceps and triceps.

Toned arms program: perform 2-3 sets of 15 reps, with fast execution. Take a 30-second break between sets.

All exercises can be done with dumbbells, kettlebells or half-liter bottles of water.

The advantage of the small bottles is that you can adjust the weight and therefore start with the bottle half full and, when you notice progress, fill it all up. For men or very fit women, it is recommended to fill the bottles with sand.

Don’t forget your breathing: exhale as you push your belly in. Consistency is the important thing when you train, so establish a training program and commit to sticking to it.

Perform the exercises at least 4 days a week, in the morning or in the evening.

After 4 weeks of work, the accumulations of fat under the arms will subside and tone will improve.

The best arm exercises

1 – Arm exercises: vertical French press

Starting position: standing, legs slightly hip-width apart and slightly bent, belly tucked in and back straight.

Take a 2-pound weight or water bottle in your right hand, bring your arm up (next to your ear) and bend it, bringing the weight to shoulder level.

The elbow must remain pointed upwards. Extend your arm without moving your elbow and bend it again. When you go down, be careful not to drop your arm.

Do 3 sets of 15 repetitions with one arm and then repeat the exercise with the other.

2 – Weightless arm exercises: dips

Tipsforwomens still thinks about your triceps and advises you to continue with this very effective exercise!

Sitting on the edge of the chair or a step, place your hands on the seat, feet on the ground. Push through your arms and lean your body forward with your buttocks hanging in the air. Bend your elbows at 90 degrees and bring your buttocks down almost to the ground, then go back up by pushing your arms.

The more you stretch your legs, the more difficult the exercise, the closer your feet are to the chair or bench, the less difficulty.

In both cases, the buttocks must always remain close to the chair otherwise the load will go on the shoulders and there is the risk of getting hurt.

Repetitions: 3 sets of 15 repetitions.

After a few weeks are you able to perform this exercise safely? Are you ready to increase the sets and try the straight leg variation!

3 – Arm exercises: curls

Although it is more important to tone the triceps, we must not forget the biceps to balance the work and obtain toned and harmonious arms.

Standing, legs apart and slightly bent, arms straight, holding the weights, flex the arms keeping the elbows still and straighten them again.

Repetitions: 3 sets of 15, with 30 seconds rest between sets.

4 – The exercise of the lawn mower

Starting position – legs parallel, put your right leg on the toe and bend it slightly. Lower your torso and lean against a chair with your left hand, keeping your back straight.

Grab a dumbbell in your right hand and bring it next to your left hand resting on the chair. Perform an outward rotation of the torso bringing the right arm bent backwards without the shoulders moving.

The exercise is similar to the starting movement of the lawn mower. Return to the starting position.

Repetitions: 3 sets of 15.

5 – Exercises for the arms: rotation of the shoulders

Take the 2 weights. Sit on a chair or, even better, on a stool leaning against the wall. Try to lean your back against the wall by reaching as far as you can.

Be careful not to hunch your shoulders. The important thing is never to lift your shoulders so as not to engage the traps. Raise your arms straight forward with weight in each hand. Hold the position and rotate your wrists outward and then inward.

Feel the muscles working and never lower your arms and shoulders.

Repetitions: 3 sets of 15.

6 – Arm exercises: chest press

Standing, legs hip-width apart and slightly bent. Grab the weights and open your arms bent, elbows parallel to the floor.

Perform a work of closing (exhaling) and opening (inhaling) of the arms, always keeping the elbows parallel to the floor.

Repetitions: 3 sets of 15.

It is important to keep the abs active without arching the back.

7 – Lateral shoulder raises

Standing, legs apart slightly bent, weights in hand, shoulders extended, open arms straight and lift to shoulder height.

Hold the position for 5 seconds and slowly return to the starting position.

Repetitions: 3 sets of 15.

8 – The boxer’s exercise

Stand with legs hip-width apart with knees slightly bent.

Grab the 2 weights and bend your arms so your fists are between your ribs and waist. Push your right arm forward as far from your body as possible, as if you were about to punch.

Keep your shoulders down: the movement must come from the arm and not from the shoulder.

Return to starting position. Repeat the movement with the left arm. Perform the exercise at a brisk pace for 40 seconds alternating arms, exhaling as you throw them forward.

Repetitions: 3 sets of 40 seconds.

9 – Military press

Standing, legs hip-width apart and slightly bent, back straight. Take a stick and carry it behind your shoulders at collarbone level, elbows bent.

Push the stick forward by tilting the torso and extending the arms, active abs and straight back. Keep your legs semi-flexed throughout the movement to protect your back. Return to starting position.

Repetitions: 3 sets of 15.

If you are interested in the topic, discover our in-depth study on the military press.

10 – Stretching for the muscles of the arms

Are your muscles sore after the sequence?

Do some stretching to make them breathe and lengthen them: it will help you get well-defined muscles!

Starting position: Sit on the floor, legs crossed and back straight. Left arm outstretched, bring it behind your back.

Raise your right arm and bring it back as far as you can. Be careful not to arch your back, tummy in, focus on your lap belt.

Bend your elbows and try to touch your right hand to your left. Even if the 2 hands don’t touch, hold the position for 20 seconds the first week and 30 seconds the following weeks.

Repeat the same exercise reversing the position of the arms.

Arm circuit: the video lesson

What can help you make your arms appear less big is toning them, because by improving their tone they will appear smaller and more compact, you will also raise your basal metabolic rate and burn more calories at rest.

You must do a toning workout that allows you to stimulate the muscles in order to keep them toned. Try the Tipsforwomens circuit for sculpted and toned arms to be performed at least 3 times a week.

Be constant and, in…