Effective arm workouts?

Bump, interested in this answer too.

I'm trying to tone my arms. I can't join a gym yet. I have 5 lb. and 10 lb. weights. Any suggestions??

Yes, push up are amazing... to tone my arms I never do "arms" I do chest, back and lots of shoulder work. I have good arms,I am told people ask me what I do for arms

The two traditional ones, might work for you with 10 lbs, are curls for biceps (front top of arm) and kickbacks for triceps (back lower side of arm). Curls: stand, arm hanging down at side with weight. Lock elbow in place and raise weight towards shoulder. Go slow and lower more slowly than you raised. If you have two weights you can curl both arms at once. Many recommend, though, to concentrate on one arm at a time. Kickbacks: on hands and knees, hold one elbow at your side, with hand and weight dangling, Raise weight backwards until arm is straight. Go slow etc. also applies. Obviously, you have to do these one arm at a time. For both, you want to get to be able to do 3 sets of 10, with a minute or so rest in between sets. If you can do that easily, you need bigger weights.

Hold the 10 pound dumbbells in your hand and use them for pushup stands. You should get a bit of extra range of motion that will really make them effective for your chest, arms and shoulders. That, along with losing more weight via calorie deficit will have you on the road to more toned arms.

Maybe I should have mentioned, for others reading this, that to tone, you want to do more, longer sets with lighter weight. To build bulk, you want to do heavier weights that you can only lift fewer times to a set, or fewer sets. Three sets of 10 each is the traditional toning prescription.

Do not this to this BS.

Maybe I should have mentioned, for others reading this, that to tone, you want to do more, longer sets with lighter weight. To build bulk, you want to do heavier weights that you can only lift fewer times to a set, or fewer sets. Three sets of 10 each is the traditional toning prescription.

that's a negative.

So I hear y'all. And I am sure many know more than I. I hear that my advice was wrong. OK. So what is the advice to someone who wants to tone and not bulk? Anybody want to share?

Maybe I should have mentioned, for others reading this, that to tone, you want to do more, longer sets with lighter weight. To build bulk, you want to do heavier weights that you can only lift fewer times to a set, or fewer sets. Three sets of 10 each is the traditional toning prescription.

Try not to scare ppl by saying bulk. Some ppl get figity around that word, especially women. And the heavier the weight, the better. Unless your taking supplements, you won't "bulk". I do stronglifts and i bench 70lbs and squat 90 lbs and I'm not bulky. Op: heavier the better.. Good luck

http://www.weightlossforall.com/exercise-tone-arms.htm. This is a good place to start. Have fun.

So I hear y'all. And I am sure many know more than I. I hear that my advice was wrong. OK. So what is the advice to someone who wants to tone and not bulk? Anybody want to share?

she's eating below maintenance, so bulking isn't possible

if she was eating above maintenance, she's a woman so bulking is hard, if not impossible

if she wanted to bulk, 6-12 reps is hypertrophy (bulking) range, 5 reps is strength without hypertrophy range.

oh, and "toning" doesn't actually exist. i used it in my post just because it's the language she wanted to hear.

that about covers it.

What he said. 'Bulk' technically means building actual muscle mass. Women struggle with this (ALL women, unless you've somehow managed to devise a way to make up for the roughly 60-80% testosterone deficit you have when compared to the average male) under the best of conditions, meaning eating on a calorie surplus, and lifting regularly in a range of weight that only allows roughly 3 sets at the 6-12 reps Dav suggested. The word 'tone' you're using, usually refers to what happens when your muscles start being used more fully and regularly. They fill with glycogen (basically fuel for muscles), which is carried in water and is held in reserve in the muscle for 'next time' you decide to use them. Muscles...well, when filled with water they swell. This makes them more firm, more visible, thus appearing more 'toned'. This happens pretty quickly.

I see that you're female, so check out this recent post: http://www.myfitnesspal.com/topics/show/935378-a-lady-who-lifts-1-year-of-progress-pics.

The program she uses requires barbells though and if you just want to do it from home with your dumbbells here's the program I started yesterday: http://produmbbellworkouts.com/dumbbell-routines/full-body-high-volume/. I made a worksheet to track my weights and reps and I have that available for download here: http://lifeofrose.wordpress.com/2013/03/26/health-and-fitness-downloadables/.

I also second the push-ups suggested above.

I have a bodyweight program in my profile that is very, very, very effective.

This site shows you every kind of excercise and has videos to walk you through proper form (which is EVERYTHING!) http://www.bodybuilding.com/fun/jnl-on-the-go.html

I have a bodyweight program in my profile that is very, very, very effective.

Awesome, I'll check it out. It looks like the way I'm planning to increase my weights.