Best exercises to tone upper arms

4bugsmama

I have been back to tracking, eating clean, and doing some cardio, but have noticed that my upper arms are needing some attention (badly) lol. I'm looking for suggestions on how to tone those puppies up. Tank top season is coming soon and I don't want to hide behind longer sleeves. I want to enjoy the sun on my skin

I am about 5'6", 150 pounds, if that makes a difference. Also, I need exercises that I can do at home, I don't go to the gym.

TIA!

VeggieGirlforLife

I'd like to preface this by saying I do not endorse either of these two fitness instructors because I know one of them is controversial, but their arm workouts produced results for me. Both helped create definition and toning in my arms.

Tracy Anderson:
dailymotion.com/video/x2mhbnr

Tracy follows that arm workout with one that includes 1-3 pound weights. I couldn't locate it on YouTube anymore. I bought her DVD because they keep taking the videos down online. This is the DVD the workouts are from: https://amazon.com/Tracy-Anderson-Mat-Workout/dp/B008DL4JVO

Boho Beauty:
https://www.youtube.com/watch?v=r1FNRH-mG2E

Good luck and happy toning!

4bugsmama

Thank you VeggieGirlforLife! I see soooo many exercises, challenges, etc. I wanted to get feedback from someone who has tried and true sources. I will check both of them out and hope for wonderful results

jessef593

Lose weight.

If you can't see the muscle in your arms it's likely due to too much overlying fat into of the muscle. If it's just loose skin. There's not much you can do aside from wait for it to tighten over time.

To lose the weight you'll need to be in a daily caloric deficit. Whilst following a lifting program with an emphasis towards your arms in order to retain lean mass while in a caloric deficit.

You cannot spot reduce fat or tone it. You can either continue to build the existing muscle in that area hoping it'll shine through. Or cut away the fat while retaining as much muscle as possible.

Sorry for being cut and dry, but that's pretty much it if you're hoping to see results before early summer.

Aplant77

Even though I hate them, push-ups really help to define the arm muscles. I also like planks. Both of these exercises help to tone a good majority of your body so they are good all around!

jessef593

Aplant77 wrote: »

Even though I hate them, push-ups really help to define the arm muscles. I also like planks. Both of these exercises help to tone a good majority of your body so they are good all around!

How so?

I do deadlifts 2x weekly along with bench 4x and squats 3x. So my entire body gets recruited the entire week. Yet I am not toned.

Rose18l

The main muscle that is worked in benching is the pec major and minor. Triceps are the secondary muscle group that is worked. For arms I have the following suggestions:

Tricep:
Close grip bench press
Bench dips
Skull crushers

Bicep:
Hammer curls
Incline curls
Alternating curls

All these exercises can be done with just dumbbells

prescottgal7

The iPhone app store has "Daily Arm" - you can choose 5, 8 or 10 minute workouts. I'm sure the Google Play store will have it as well. It's really pretty good! I like the focus on triceps, a problem area for me

4bugsmama

Thank you! I've been using free weights and doing what I think is right. But I like the idea of a regimented routine

DancingMoosie

You have to lose the fat on the arms in order to see the muscles. I have very toned arms. My exercises are mostly kickboxing and lifting (bench press, OHP, rows or pullups) I also do squats, deadlifts, and other lower body lifts, but they don't target the upper arms. Some accessory work might include bicep curls, tricep extension, delt lifts...

CaliMomTeach

I've been doing Body Pump class for 3 months while losing weight and notice a difference in my arms. They have more muscle definition.