The 5 Best Exercises To Have Strong And Toned Arms

If you want to get strong, toned arms, you need to train with weights on a regular basis, focusing on lifting heavier weights or doing more reps on a weekly basis.

When it comes to exercise selection, you should be doing compound movements like close-grip bench presses, push-ups, and rows. However, you should also include isolation exercises to maximize arm development. This is because the arms are a smaller muscle group, so they need direct training to stay strong and toned. They also respond to moderate weight and/or higher reps and will grow when you train them longer under tension.

Here are some exercises for the triceps and biceps that you can add to your regular training routine. You can do one or two of them after an upper body session, or do them all as a separate arm day for sculpting purposes. Perform three sets of the following movements.

Incline Dumbbell Curl

• Lying on an incline bench, pick up a pair of dumbbells with your palms facing up and arms fully extended.
• Keeping her elbows tucked into her sides, she lifts her weight, flexing her biceps hard at the top.
• When you lower the weight, she resists using her biceps and gets a good stretch at the bottom.
• Do 3 sets of 10-12 repetitions.

Preacher curl

• Position yourself on a preacher’s bench with your arms resting on the pad. Grab the EZ Bar with your palms facing up.
• Curl the weight up, flexing your biceps hard at the top, then lower under control until your arms are straight, getting a good stretch at the bottom before performing another rep.
• Do 3 sets of 8-10 repetitions.

Cable Triceps Extensions

• Start by tying a rope to part of a cable pulley and grab it just above the knobs.
• Keeping his chest up and leaning slightly forward, he pulls down on the rope with his elbows, spreading it apart at the bottom as you flex your triceps.
• Do 3 sets of 15-20 repetitions.

Dips (push-ups)

• To perform a bodyweight incline, stand on the incline bar with your arms fully extended and feet slightly forward.
• Keeping your core tight and your shoulders back, slowly lower yourself, breaking your elbows with a forward lean torso.
• Lower yourself as far down as you can without straining the front of your shoulders before pushing up, flexing your triceps to finish.
• Do 10 to 15 repetitions.

Dumbbell Overhead Triceps Extensions

• Begin by picking up one or two dumbbells and pressing them overhead.
• Keeping the dumbbells together, bend your elbows and lower the weight behind your head until your biceps touch your forearms.
• Give your triceps a good stretch at the bottom, and then extend your elbows back up, flexing them hard at the top before doing another rep.
• Do 3 sets of 10-12 repetitions.