Arms, arms, arms?!?

What's the deal with the Arms Race going on in the forums this week? This is like the umpteenth question about arm toning in the last 3 days. (not your fault, OP, just wondering).

Lose weight by eating in a deficit and do pushups.

and pullups

smaller as in....

I think you just mean leaner* ... Well a caloric deficit will lean you out and if you're new to resistance training you can still build some lean muscle. Most people make the mistake of not training their muscles enough. They think 3-4 sets of curls is enough.

The only time I do 3-4 sets is when I'm like a 9-9.5 on the RPE scale and generally fatigued. You can either choose to lift heavy or do a lot of reps it's personal choice. If you stimulate the muscle fibers it'll give you similar results either way. I like higher reps because you get a pump, which lifting heavy sometimes don't always give.

Generally speaking I work arms into another split. I'll do a lat pull down --> bicep curls --> reverse bicep curls --> shoulder raises --> t-bar row --> bicep curls -> reverse -> shoulder -> lat pull down etc. etc.

I do that for about 50 minutes and train a different circuit for another 25 with a different type of bicep movement like seated over the knee.

What are good exercises for getting arms toned and smaller. I'm dieting and have 8 pound dumbells. What is the very best way to start seeing results?!?

Get some bigger dumbbells :bigsmile:

Check out the Pinterest boards for some great arm exercises! I have a whole board with tons of great workouts on it!

My favorite - for slender toner arms is the Denise Austin Powerbelt

Easy-to-use walking belt for burning calories and toning muscles
Soft rubber handles provide smooth resistance over range of arm swing
Burns up to 71 percent more calories than regular walking
Four adjustable resistance levels; fits waists from 22 to 48 inches
Weighs less than 2 pounds; backed by one-year limited warranty

Used while walking or inside standing this tones your entire arm, not just the under arm flab and elongates the biceps.
I have about six different routines that I do and I LOVE that I burn more calories when I walk using it.
And it has 4 additional pieces that increase the tension

within the first week i noticed results

hope that helps

For $200? At least that's what I've seen unless there's a better link. Honestly, just holding a pair of inexpensive dumbells will do the same.

As to the OP's question, consistent calorie deficit and learn how to do push ups and pull ups. Both can be modified till you can do full ones on your own.


A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

For reduction, calorie deficit and let nature take its course. Fat will leave wherever it decides to leave first...

Now for toning Lift heavy. For arms there are a number of exercises you can do.. push ups (triceps and chest), bench press (primarily chest but also works tris), military press (shoulders but also affects tris), curls (biceps), really, just about any exercise that offers significant resistance to arm muscles...

If you have trouble doing push-ups from the ground, start off with wall push-ups and slowly move your feet from the wall until you can do 20 reps with ease. Then you can move to push-ups from your knees and finally in the standard push-up position. The goal is to go to do as many push-ups as you can in one set and repeat several times to exhaustion. You can add an abdominal and leg exercise in between and if you do them all in succession you will also get a good cardio workout. Jump on a cardio machine after your strength workout to continue to burn the fat.

[/quote]For $200? At least that's what I've seen unless there's a better link. Honestly, just holding a pair of inexpensive dumbells will do the same.

As to the OP's question, consistent calorie deficit and learn how to do push ups and pull ups. Both can be modified till you can do full ones on your own.
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agree $200 is way to much - I only paid $79 at Amazon

Standing barbell curls, do burnouts and eat your wheaties haha...

Google tracy anderson arm workout. There are some free videos on youtube.

NO. This is not the way. Lift some real weights and eat in a caloric deficit to lose the fat. Listen to the_dizzle. She has beautiful arms!