Tone and Tighten

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The Best Dumbbell Exercises for Arm Definition

April 22, 2020

Six of the best arm exercises you can do with free weights for building strength and definition. Try out this dumbbell arm workout to tone and tighten every major muscle group in your arms- your shoulders, biceps, and triceps. Get started today to define the arms you’ve always wanted, just grab your dumbbells and let’s go to work.

The Best Dumbbell Exercises For Arm Definition

  • Bent Over Row with Triceps Kickback
  • Curl and Press
  • Lateral Dumbbell Raises
  • Upright Rows
  • Biceps Curls
  • Overhead Triceps Extension

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Think you need a lot of equipment or even a gym membership to increase arm definition? Think again.

There are a TON of great exercises to tone and sculpt your arms and all you need is a pair of dumbbells.

Today I’m sharing six of my favorite exercises you can do with free weights that are going to work every major muscle group in your arms – biceps, triceps, and shoulders. So grab your dumbbells and let’s go to work….

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Filed Under: Advice, Arms, At-Home Workout, Strength Training, Weights, Workout • Tagged With: arm workout, arm workout at home, arms workout, beginner arm exercises, dumbbell arm workout, dumbbell workout, exercise, fitness, free weight workout, shoulder workout, triceps exercises

Shoulder Workout Without Weights

April 21, 2020

An awesome 15-minute arm workout that you can do at home with zero equipment required. No dumbbells, no weights, and no resistance bands needed for these arm-toning exercises. Tone and sculpt your arms in no time with this workout.

 

Tank top shoulders at home with this 20-minute workout! No-equipment arm workout from Tone-and-Tighten.com

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At-Home Arm Workout Without Weights

  1. Overhead Claps – a surprising burner for the deltoids and shoulders.
  2. Pike Push Up – the at-home version of the military press.
  3. High Plank – work the shoulders and triceps with this challenging isometric.
  4. Swimmers – great for the posterior deltoid and triceps.
  5. Bear Crawl – weight-bearing and dynamic; a great at-home arm/core exercise.
  6. Body Saw – works a ton of core and a ton of shoulders all in one exercise.

Keep reading below for full description of this workout and these exercises.

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Do you want leaner, stronger arms with incredible arm definition and sexy muscle?

Today we’re sculpting the deltoids (shoulders) triceps, and biceps at home with zero equipment to get those lean toned arms you’ve always wanted.

This workout is one of my all-time favorite at-home shoulder workouts; the best part is you don’t even need any equipment.

This one is guaranteed to increase strength, improve definition, and leave your arms completely ready for tank tops and swimsuits regardless of the season.

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No More Jiggle Arm Workout (only 10 minutes!)

December 5, 2018

Looking for seriously toned arms? Bringing you the perfect exercises to tone and tighten your arms. Get rid of arm jiggle with this 10 minute arm workout. All you need is a pair of dumbbells for this at-home workout. Grab your weights and follow along with this arm-workout video. 

No More Jiggle Arm Workout – 10 Minutes
 

Keep reading to find the 10 minute video for this great arm workout. 

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Looking to tone up those arms?

Sculpt some fantastic definition and get rid of flabby arms forever with this great workout. 

Anyone can make time for this life-changing (I mean arm-changing) workout today. 

This arm workout only takes 10 minutes- it’s a quick exercise video you can do at home with just a pair of dumbbells. 

Easy, awesome, and effective. 

To see better results, I recommend pairing this video with another cardio or total body workout.

 

HOW OFTEN SHOULD I LIFT WEIGHTS TO TONE MY ARMS?

If your goal during strength training is to tone your arms, you’ll want to add an arm workout 2-3 days per week. You shouldn’t work out your arm muscles every single day, they need some time to rest and recover after workouts to heal and become bigger and stronger. 

Target other areas of your body as well during strength training. You can work a few muscle groups on the same day, or target different areas on different days. It’s up to you, just figure out a plan that you can stick with. 

DOES LIFTING WEIGHTS MAKE YOUR ARMS BIGGER? 

We all have different body types, some of us have more mass and some are more athletically built. Regardless, strength training in the gym will help with body composition to improve muscle tone and help to decrease amount of fat. 

Lifting weights does help to shape your body, but that doesn’t necessarily mean you’ll make your muscles bigger. 

A combination of things contribute to building bigger arms. You will need to focus on nutrition and exercise. You’ll have to eat more as well as include heavier strength training if your goal is to bulk up your arms. Bodybuilders who are bulky specifically eat and train so they can look like that. And it probably has taken years to get there. 

Even if you don’t want big arms, you still should continue to strength train. The goal of lifting weights is not necessarily to make you bulky, it will improve your strength, muscle tone, and overall physique.

Hormones play a role in muscle growth as well. Women won’t be able to gain big bulky arms just by lifting weights because of their low levels of testosterone. Some of the strongest women can lift very heavy weights but they don’t have bulky muscles, instead they look seriously toned. 

On the other hand, Men are more able to gain bulkier muscles with the right kind of training.

Getting stronger doesn’t necessarily equal getting bigger arms. Strength training for your arms will bring better muscle definition and that perfectly toned look you want. 

CAN PUSH UPS TONE YOUR ARMS? 

Push ups will contribute to toned arms, they are an effective way to build strong muscles without weights. Pushups are a great upper-body workout to strengthen your chest, shoulders, core, and arm muscles.

Push ups involve the biceps and triceps muscles on both sides of your upper arms, and as you get stronger and better at this exercise, you will tone and strengthen these muscles over time. 

Doing tons of push ups every single day isn’t really the smartest idea. You should give your arms time to rest and recover. Your strength training plan shouldn’t just include push ups, you should include exercises to target every muscle group. 

Include push ups regularly in your workout plan to strengthen and tone your muscles. If push ups don’t challenge you enough anymore, try some challenging push up variations– wide arm, one-leg, one-arm, diamond, clap push ups, and on and on.

HOW DO YOU GET RID OF ARM FLAB?

You can’t exactly “spot treat” your body and decide where to lose fat. You need an all-around healthy and balanced approach to get rid of unwanted fat on your body.

To tone up your arms and get rid of arm flab, you’ll want to focus on strength training, cardio exercises, and healthy eating.

Start by implementing 1-2 arm strengthening workouts a week into your exercise routine to tone up your muscles. 

Be sure to include some heart-pumping workouts as well to help you burn calories. Cardio and other high-intensity exercises will help burn up fat and keep your arms defined and not flabby. 

Healthy eating is an important piece of getting the toned physique you want. Make sure you are eating enough and focusing on vegetables and lean protein at every meal along with some whole-grain carbohydrates, healthy fats, and fruit. 

If you are looking for some help with your nutrition goals, I’ve got you covered. Check out T&T’s Healthy Recipes Here.

The Workout

Get rid of those flabby arms forever by including this at home arm strength routine as part of your regular arm workouts. Grab your dumbbells and follow along with the video to tone up your arms. 


Equipment needed: 1 pair of dumbbells

(I recommend using between 2-3 pounds for beginners and 5-10 pounds for advanced)

Here’s a great set of beginning dumbbells.

Or if you want a more serious adjustable pair, this is a great set to invest in.

…

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Filed Under: Arms, At-Home Workout, Beginner Workouts, Low Impact Workout, Physical Activity, Quick Workout, Strength Training, Video Workout, Workout • Tagged With: arm workout at home, arm workout beginner, arm workout video, arm workout with weights, arms, at-home, easy arm weight workout, exercise, fast arm workout, fitness, get rid of arm jiggle, get rid of flabby arms, strength, tone your arms workout, video, weights, workout

15 Minute At Home Arm Workout

October 31, 2018

A quick, 15-minute arm workout you can do at home with just a pair of dumbbells. 5 great arm exercises in circuit interval format to tone your biceps and tighten your triceps. Sculpt the arms you’ve always wanted with this awesome workout.



15- Minute Dumbbell Arm Workout – Biceps and Triceps

  1. Overhead Triceps Extensions
  2. Dumbbell Curl to Military Press
  3. Standing Triceps Kickbacks
  4. Alternating Hammer Curls
  5. Dumbbell Skull Crushers

Keep reading below for picture and video instruction as well as to follow along with a personal instructional video of this workout.

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Oftentimes people are under the misconception that you need a lot of fancy equipment, a lot of time, and even a lot of different weights to get get toned, lean muscles.

That’s totally not the case!

Today I’m taking you through one of my favorite circuit workouts that you can do at home to sculpt amazing arms with just two dumbbells.

This at-home arm workout only takes 15 minutes to complete, is set up in a timed interval format, and is a great way to tone and tighten the major muscles in your arms.

We’ll be working the biceps (front of the arm) and triceps (back of the arm) pretty heavily with this one! Let’s get to it!…

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Filed Under: Advanced Workouts, Arms, At-Home Workout, Beginner Workouts, Circuit Workout, Exercise, Fitness, Intermediate Workouts, Quick Workout, Strength Training, Video Workout, Weights, Workout • Tagged With: arm, arm toning workout, arm toning workout with weights, arm workout, arm workout at home, arm workout with dumbbells, at home arm workout, at-home, biceps, biceps and triceps workout, biceps workout, dumbbell, dumbbell arm workout, dumbbell arm workout for women, dumbbell workout, dumbbell workout arms, dumbbell workout for women, eliminate arm jiggle, exercise, free weight arm workout, how to tone your arms, lift, tight arms workout, tighten, tone, toned arms workout, triceps, triceps workout, weight, workout, workouts for women

Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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