10 Exercises For Toned Arms

It's the season to show off those arms. If you are less than pleased witht the current appearance of your arms, don't panic. These 10 exercises are super easy to do. All you need are two 3 to 5 pound weights. You will be wearing strapless tops in no time.

Bicep Curl

Start standing up straight with your arms at your side, holding 3 to 5 lb. weights in each hand, palms facing in toward your body. Then bend your elbows, keeping them close to your sides, and curl the weights up to your shoulders. As your bring your hands up rotate your palms so they face your shoulders. Drop it down slow and repeat.

Tricep Kickback

For the tricep kickback, start with your feet shoulder-width apart and knees bent slightly. Then lean forward keeping your back straight. Hold a dumbbell in each hand and bend the elbows about 90 degrees. Keeping your left elbow bent, straighten your right elbow as your move your hand back. Bring the arm back to starting position. Do 15-25 reps with the right arm, then switch to the left.

Push-Ups

Push-ups may not be fun, but they are one of the best full body exercises a woman can do. Get into a plank position with your hands shoulder-width apart. Lower your body by bending your elbows, but keeping them tucked close to your body. Pause when your elbows are bent 45 degrees, then bring back up. It is important to keep your core engaged throughout the whole push-up.

Tricep Dips

For tricep dips, you will need a chair, coffee table, or bench. Start sitting up straight on the edge of the chair with your hands positioned by your hips, grasping the sides of the chair. Slide your butt in front of the chair and bend your knees slightly. Using your arms, bend your elbows and slowly lower your body towards the floor. To return to start position, press down on the chair and straighten your elbows.

Bench Press

Lay down on the floor on your back with your knees bent slightly. Holding 3 to 5 lb. weights in each hand, bring your arms up perpendicular to the floor, with straight elbows. Bend your elbows out about 90 degrees, bringing your hands down. Then, push back up to start position. That’s one rep. Start with 15 reps and work your way up.

Lateral Fly

Standing up straight with your arms at your side, hold a weight in each hand, palms facing in towards your body. Keeping your arms and back straight, raise both arms to shoulder height, so they are parallel to the floor. Then, drop the arms back down to start position.

Shoulder Fly

Start standing with your feet shoulder-width apart, knees bent slightly with a weight in each hand. Bend your elbows 90 degrees and bring your arms up and out to the side. Maintaining the 90-degree bend, bring your arms together in front of your face. Open arms back out to the sides and repeat.

Shoulder Press

Stand up straight, feet should-width apart with a weight in each hand. Bending your elbows, hold the dumbbells just above your shoulders with the palms facing in. Press the weights up over-head until the arms are straight. Bring back down and repeat. Keep your palms facing in throughout the whole exercise.

Hammer Curls

Hammer curls are very similar to bicep curls except they focus less on the bicep and more on the forearm muscle. Start in the same position as a bicep curl. As you bend your elbows, curling the weight up towards your shoulder, keep your palms facing in. Do not rotate them like in the bicep curl.

Front Raises

Start in the same position as the lateral fly, with your arms straight at your side. Instead of bringing your arms out, raise them up, staying in line with your legs. Once they are parallel to the ground, pause, and slowly bring them back down.