Tight, toned arms are the best accessory year-round, whether you’re wearing the latest summer fashions or the most elegant holiday gown. Strong and contoured, they can transform the look of any outfit and we can’t deny that winning an arm wrestle every now and then is a fun bonus. Here are five easy moves to tone and tighten triceps and biceps for lean, sexy arms.
By far the easiest move, this exercise is the perfect warm-up for a complete arm workout. Stand straight with feet spaced shoulder-width apart. Raise both arms straight out to your sides at shoulder height with your hands flat and palms facing toward the floor. Keeping your shoulders relaxed, rotate your arms forward in a small circle, about the size of a standard clock, 20 times. Reverse rotations backward and repeat the circle 20 more times. For an added challenge, hold a light dumbbell in each hand with forearms facing the floor, but never compromise form for weight.
Targeting your triceps, biceps, and shoulders, curl-press combos can be adjusted using lighter or heavier dumbbells based on comfort level and strength. Start by holding two dumbbells of equal weight, one in each hand, at your sides. Your shoulders should be relaxed with your elbows tucked in at the top of the hips and palms facing forward. Keeping your elbows steady and without moving your upper arms, curl the dumbbells up toward your shoulders. Then turn wrists out so palms are facing forward again and lift the dumbbells straight up above your head until arms are straight (don’t lock your elbows) and shoulder-width apart. (Your palms and forearms should remain facing forward.) Pause, then reverse the motion, lowering arms to shoulders, turning wrists and palms inward to face the body, then lowering your forearms to your sides, finishing with palms facing outward, away from the body. Three sets of 15 repetitions are recommended.
You’ll need two dumbbells for this move. Stand with feet shoulder-width apart, knees slightly bent (just so they’re not locked), and bent over at the waist at a 45-degree angle (be sure to keep your back straight). Holding a dumbbell in each hand, palms facing your body, lift your arms straight out to your sides until level with your shoulders. (Again, don’t lock your elbows.) Lower the dumbbells back to your starting position and repeat 10 times for three sets.
Stand with your feet shoulder-width apart, knees slightly bent, and shoulders relaxed. Holding the top of one heavier dumbbell with both hands, palms facing each other with one hand over the other, raise the dumbbell straight above your head. Then slowly lower the dumbbell behind your head, bending at the elbows while keeping your upper arms steady and tucked in close to your ears. Lift the dumbbell back above the head to your starting position and repeat 10 times for three sets.
Harder than your average push-ups, diamond push-ups better engage your triceps. Start in a plank position with feet together and your legs and back straight. Hands should be in line with your shoulders but touching, with your thumbs and index fingers together to form the shape of a diamond (not a triangle), and palms on the floor. Keep the rest of your fingers on each hand together. Keeping your elbows tucked into your sides and your abs and glutes engaged, slowly bend elbows to lower your body until your chest touches your hands. Straighten your arms to push your body back up to starting position and repeat 10 times for three sets. If you’re finding this move too difficult, start by performing it against a wall or on the side of a couch (just ensure the couch is stable).
These targeted exercises will certainly help to tone muscles in the arms, but to really get noticeable results, consider pairing them with a series of non-surgical body shaping treatments. Using advanced radio frequency technology, these treatments create heat under the skin’s surface, prompting the body to naturally break down fat cells and heal itself by increasing collagen and elastin fibers. The result: a more contoured silhouette and tighter, smoother skin to help show off those sexy, toned arms you’ve worked so hard to get.
To learn more, find a certified treatment provider near you: