Tone and Tighten

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Arm Pyramid Workout – The best exercises to tone and tighten your arms!

Arm Pyramid Workout – The best exercises to tone and tighten your arms!

February 19, 2019 |

Bringing you the best strength training exercises to tone and tighten your arms in a pyramid workout. Prepare to shred your upper extremities with this awesome Arm Pyramid Workout.
 

 


  
Arm Pyramid Workout
  • Dips
  • Concentration Curls
  • Skull Crushers
  • Dumbbell Curls
  • Triceps Kickbacks
  • Incline Curls
  • Overhead Triceps Extensions
  • Hammer Curls

Keep reading for a step-by-step guide of the workout.

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Are you strong enough to climb the pyramid? 

I’m a huge fan of pyramid workouts. I think they’re a great way to mix up your normal “3 sets of 10” exercises and push yourself outside of your comfort zone to take your results to the next level.

Recently I had a reader ask me on Facebook “Do you have any arm pyramid workouts? I see you’ve got them for the booty, thighs, and abs… just wondering if I can find one for the arms.”

Yes you can, my friend… TODAY! Prepare to shred your upper extremities with this awesome “Arm Pyramid Workout.”

Here we go…

WHAT IS A PYRAMID WORKOUT?

A pyramid workout is a type of exercise to where you start light and work up in intensity. It includes multiple sets of the same exercises, with an increasing amount of reps each set.

The exercises start light in reps, build up to a peak amount, and then reduce number of reps again on each subsequent set. 

 
BENEFITS OF A PYRAMID WORKOUT
 

Pyramid workouts are a great way to switch up your workout plan and shock your muscles with something new and difficult. It’s a great way to give your all and go until failure- you work hard up to the peak number of reps, then the sets lower in reps as you fatigue. 

With this workout pattern, you can fatigue the muscle groups through an increasing amount of reps, which is efficient to help your muscles grow and strengthen. 

A pyramid workout is a time-efficient way to strength train. You use the same amount of weight the whole time. Pick a weight that isn’t too ambitious because you will be sure to fatigue early before you are done with the workout. 

 
 
All you need is a set of dumbbells (you can use the same amount of weight the whole time) and an exercise bench. You’ll start out with a small number of reps, then each subsequent set has increased reps of different exercises, until you get to the peak. Get ready to work out. 
 
The Workout 
 
 
10 Dips and Concentration Curls
 
Dips: 
shutterstock_152787086
 
  • Sit on the edge of a bench or chair and place your hands on either side of your bum.
  • Scoot your backside off the edge of the bench, supporting your body weight with your hands.
  • Bend your arms at your elbows, bringing your upper arms almost parallel to the ground. Be sure to keep your arms close to your body.
  • Use your arms to lift your body back up to starting position.

Concentration Curls:

concentration curl

 

  • Sit on a bench or chair while holding a dumbbell between your knees.
  • Lean slightly forward and hold the dumbbell with your right arm. Rest your right elbow on your right thigh. 
  • Keep yourself steady with your left hand resting on your left thigh.
  • With your palm facing forward, curl the dumbbell up towards your chest.
  • Slowly come back down with a controlled motion. 
 
 
15 Skull Crushers and Dumbbell Curls
 
Skull Crushers:
skull crusher
  • Lay on your back on a bench holding a dumbbell in each hand. 
  • Straighten your arms and hold the dumbbells straight over your chest to get into starting position.  
  • With palms facing each other, bend at the elbow and lower the weights toward the side of your head.  
  • Bring the dumbbells back up in a controlled motion. 

Dumbbell Curls:

biceps curls
  • Stand up straight while holding a dumbbell in each hand. Rotate the palms of your hands to face forward.
  • Keeping your elbows close to your torso and upper arms stationary, slowly bend at the elbow and curl the dumbbells up to shoulder height.
  • Slowly lower the weight back to starting position.
 
 
20 Triceps Kickbacks and Incline Curls
 
Triceps Kickbacks:
   triceps kickback
 
  • Lean forward and place your left hand and knee on the edge of a bench.
  • The right arm holds the dumbbell with the palm facing in and upper arm parallel to the floor.
  • Keep upper arm stationary while lifting your right forearm back in an arc until your arm is straight.
  • Slowly lower back to starting position.
 
Incline Curls:incline curl
  • Sit onto an incline bench with a dumbbell in each hand at your sides. Rotate palms to face forward. 
  • With upper arms stationary, curl the dumbbells up to shoulder height. 
  • Slowly lower the weight back to starting position.
 
 
25 Overhead Triceps Extensions and Hammer Curls
 
Overhead Triceps Extensions:  overhead triceps
 
  • Stand and hold one dumbbell with both hands. Extend your arms and bring the dumbbell over your head. 
  • Keep your upper arms stationary and close to your head with elbows in, and lower the dumbbell behind your head. 
  • Use your triceps to raise the dumbbell back to starting position. 
Hammer Curls:
hammer curl
 
  • Stand up straight with a dumbbell in each hand, palms facing in.
  • Keep upper arms stationary and palms facing in and slowly curl the weight forward and bring it up to your shoulder level.  
  • Slowly lower the dumbbells back down to starting position.
 
 
20 Triceps Kickbacks and Decline Curls
 
Triceps Kickbacks:
   triceps kickback
 
  • See exercise description above.

 

Decline Curls:
decline curl
 
  • Set an incline bench to a 45-degree angle and lean on the bench with your chest against the padding.
  • Hold a dumbbell in each hand at your sides. Rotate palms to face each other. 
  • With upper arms stationary, curl the dumbbells up to shoulder height. 
  • Slowly lower the weight back to starting position.
  
 
15 Skull Crushers and Dumbbell Curls
skull crusherbiceps curls 
 
 
10 Dips and Concentration Curls
shutterstock_152787086
concentration curl
 
 
 
Wahoo- congratulations!
Thank me or curse me tomorrow – you just crushed this workout.
 
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Interested in more awesome pyramid workouts? Tone and Tighten has you covered:

 
 
 
 
 

 

Total Body Pyramid
 
Thigh Pyramid
 
 
Ab Pyramid

 

 

 

 

 

 

 

 

Check out Tone and Tighten on YouTube for more awesome arm workouts.  You can also follow on Instagram | Facebook | Pinterest | | Twitter

 

Want to get in shape, but don’t know where to start? Check out my new 8 Week Beginners Workout Guide.

A complete at-home plan to help you reach your fitness goals. Click here for all the details.

 

 

I love hearing from Tone and Tighten’s readers. Your comments and emails usually make for some of my favorite site posts.

Comment below or email me at ToneandTightenFitness{at}gmail{dot}com

 

Make it happen,
 
 
Jared
 

 

 

 

 

By Jared Beckstrand

Filed Under: Arms, Exercise, Fitness, Muscles, Strength Training, Weights, Workout

Comments

  1. Chule says

    January 20, 2015 at 2:39 am

    Some images broken! Please, repair it. Congrats for your website ^_^ amazing!

    • Jared says

      January 20, 2015 at 11:31 am

      Thanks for the heads-up! All the images and links should be good to go now!

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