Five Exercises for Super Strong Super Toned Arms

Five Exercises for Super Strong Super Toned Arms

By Bethan Townsend

Do you visit the gym twice a week or more, but see no change in your body shape? This could be because you need to focus more closely on specific areas. Here we’re looking at the arms.

Try out these five exercises to tone up and beef up your arms.

1.Clean and Press Windmill

This is a bit of an all in one as your legs and glutes get a bit of attention too. Begin with your feet shoulder-width apart and place a free weight of your choosing between them. Push your hips back as you lower into a squat and grab your weight in your left hand. Push up through your feet and rise to standing, lifting the weight towards your left shoulder and up over head. Bend your waist to the right as you place your right hand on the inside of your right leg. Bend sideways, sliding your right hand down to your foot and keeping your left hand, with the weight, overhead. Reverse the movement back to the original squat and then switch sides and repeat.

2.Close Chin-Up

Give your biceps a lift with this sweat-inducing move. Grab the chin-up bar using a strong underhand grip, placing your hands around six to eight inches apart. Hang at arm’s length and then slowly and carefully pull your chest up to the bar so the top of your chest just grazes it and then pause. Slowly lower your body down, back into the dead hang. The close grip adds an additional challenge and forces your body to work even harder.

3.Tricep Swing

The perfect move for defeating upper arm fat and the dreaded bingo wing. Lie face up with your feet flat on the floor and knees bent. With a dumbbell in each hand, keep them raised off the ground and whilst keeping your arms straight raise the left over your chest whilst the right stays overhead. Lower to the starting position and repeat with the left arm and then swap to the right for 2-3 sets.

4.Bicep Curl with Lunge

Firm up your lower body as you build lean muscle in your arms. Stand with your knees slightly bent with dumbbell in each hand. Step forward into a lunge on your right leg and tighten the left bicep, curling the wait to your chest. Carry out up to 10 reps and then repeat on the other side.

5.Tricep Dips

A tried and tested body weight exercise. Sit with your hands gripping the edge of a sturdy bench, walk your feet out in front of you and lift your body from the bench. Slowly lower and lift your body with your arms extended and your legs stretched as far as you can manage. Repeat to fatigue, aiming for up to 15 to 20 reps each time.



Clare R.
5 November 2014

Clare R.

all good stuff - make sure tricep dip technique is right, I picked up a shoulder injury by getting it wrong.

Freya W.
5 November 2014

Freya W.

Great list. The plank is also a good one for arms I think - though it kills!

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