This complete arm-toning workout is just what you need to challenge your biceps and triceps to carve amazing definition. The exercises are designed to tone and tighten your arms with dumbbells. You’ll also get an extra boost from some added cardio moves as well. You can even do this workout at home.
Arm-Toning Workout with Dumbbells
Superset #1:
- Biceps curls (light weight)- 10 reps
- Biceps curls (heavy weight)- 8 reps
- Overhead triceps extensions (heavy weight)- 10 reps
- Jumping jacks- 30
Superset #2
- Biceps crossbody curls (light weight)- 15 reps
- Biceps crossbody curls (heavy weight)- 10 reps
- Bodyweight dips- 15 reps
- Mountain climbers- 30
Superset #3
- Biceps hammer curls (light weight)- 10 reps
- Biceps hammer curls (heavy weight)- 8 reps
- Bent over triceps kickbacks- 15 reps
- High knees- 30
Keep reading for a step by step guide with pictures and descriptions of each of these exercises.
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Got your tickets? Cuz the gun show is coming to town.
One body part that I get questions about all the time are arms: how to tone them without bulking up, how to get rid of arm flab, how to get muscle definition, etc.
Well, you have come to the right place – I have the perfect workout that you can do at home or at the gym; all you need is a set of dumbbells.
Also, to give your arms a little rest between sets, I am going to throw some cardio exercises in there. You are welcome.
HOW TO TONE ARMS WITHOUT BULKING UP AND BUILDING MUSCLE
Some exercisers, especially women, are often hesitant to do arm exercises in fear up gaining bulky muscle. If your goal is to tone and tighten your arms, you have found the best workout. You can have those toned, trim arms without looking like a bodybuilder. The high-repetition exercises with low-weight will help you to get that perfect tone in your arms. This workout is the perfect balance of weight and repetitions if you stick to the lower dumbbell weight levels.
WHAT SIZE OF WEIGHTS SHOULD I USE FOR ARM TONING?
This exercise does a great job of targeting all areas for a complete arm-toning workout using a mix of light weight and heavy weight sets. Check out these tips to see where to start.
Women:
Beginners: use 2-5 lb weights for light and 5-10 lb weights for heavy
Intermediate: use 5-10 lb weights for light and 12-15 lb weights for heavy
Advanced: use 12-15 lb weights for light and 15-20 lb weights for heavy
Men:
Beginners: use 10-15 lb weights for light and 20-25 lb weights for heavy
Intermediate: use 15-20 lb weights for light and 25-30 lb weights for heavy
Advanced: use 25-30 lb weights for light and 35-40 lb weights for heavy (must first activate beast mode prior to workout)
Need dumbbells? Here’s the set I have in my house.
I love that I can adjust them in 5 pound increments and that they don’t take up a lot of room.
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This arm-toning workout contains 3 supersets with 4 exercises each. All that you need for this workout are dumbbells. There’s even some cardio exercises for an extra boost to your workout. Do each superset 3 times, taking short breaks in between, and then you are finished.
The Workout
Superset #1:
10 Biceps Curls (light weight)
- 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.
8 Biceps Curls (heavy weight)
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
10 Overhead Triceps Extensions (heavy weight if you can, one dumbbell in each hand)
- Start by standing with your feet hip-width apart.
- Hold your dumbbells over your head.
- Slowly bend your elbows to 90° (the weights are now behind your head).
- Return and press the dumbbells overhead.
30 Jumping Jacks
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
Take a 30 second break, then repeat 2 more times. Once you have completed superset #1 three times total, move on to superset #2.
Superset #2:
15 Biceps Crossbody Curls (light weight)
- Stand up straight with a dumbbell in each hand with palms facing in.
- Keep your upper arm straight and curl the dumbbell towards the opposite shoulder.
- Slowly return the weight to your side.
Perform 15 reps on each side.
10 Biceps Crossbody Curls (heavy weight)
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
15 Bodyweight Dips (use a kitchen chair if you are at home)
- Put a chair or bench behind your back.
- Hold the edge of the bench with your palms facing down on either side of your hips.
- Place your feet flat on the floor in front of you and keep your butt off the bench.
- To dip: lower your body by bending your arms. Bring your body down until your upper arms are parallel with the floor.
- Lift back up by straightening your arms.
30 Mountain Climbers
- Start in high push up position on hands and toes
- Bring one knee up to your chest as high as you can
- Switch legs quickly
Take a 30 second break, then repeat 2 more times. Once you have completed superset #2 three times total, move onto the next superset.
Superset #3:
10 Biceps Hammer Curls (light weight)
- Stand up straight with a dumbbell in each hand, palms facing in.
- Keep upper arms stationary and slowly curl the weight forward and bring it up to your shoulder level.
- Slowly lower the dumbbells back down to starting position.
8 Biceps Hammer Curls (heavy Weight)
- Follow the same picture and description above, but boost the dumbbell weight up by a few pounds.
15 Bent Over Triceps Kickbacks (use whatever weight you can handle)
- Lean forward and place your right hand and knee on the edge of a bench.
- The left arm holds the dumbbell with the palm facing in and upper arm parallel to the floor.
- Keep upper arm stationary while lifting your left forearm back in an arc until your arm is straight.
- Slowly lower back to starting position.
Perform 15 reps on each side.
30 High Knees
- Stand up straight.
- Bring one knee up until it is level with your hip.
- Jump to switch to the other leg and take the opposite knee up high.
Take a 30 second break, then repeat 2 more times. Once you have completed superset #3 three times total, you are finished.
Looking for more arm workouts? Here are two of my favorites.
Question or comment for Tone and Tighten? I love to hear from my readers. Leave me a comment below.
Make it happen,
Jared
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Hi Jared,
I’d like to know how many times a week you’d recommend doing this workout?
I was thinking I’d try twice a week. Thanks for this great workout!
-Maureen
Hi Maureen!
I would definitely add this 1-2 times/week. Really it needs to be part of a balanced workout plan including legs, cardio, shoulders, chest, back, etc. If you’re working out 3 times a week you could definitely make this one of them. If you’re working out 5 times/week then you could get away with doing this twice; just give yourself adequate rest between days (2-3 days between). Thanks for the comment!