Dare to Bare Arms

Dare to Bare Arms

As the vests and T-shirts beckon, it's time to give your arms a bit more definition.

No problem, these 5 simple exercises can help you tone up so you’re ready to get out your guns:

1. Tricep Dips

Find a low wall, or a chair and sit with your back against it. Take your hands and put them behind you onto the wall, or the seat of the chair, so your elbows are bent. Lift your bum up so your legs are lifted off the floor, but keep your heels firmly planted on the ground. Slowly lower yourself up and down using your arms. Do 20 reps and then break before repeating.

2. Shoulder press

With free weights of between 5-8kg in each hand, stand with your knees slightly bent and hip-width apart. Start with your arms hanging by your side and then bending at the elbow, lift the weights up towards your chest. Once you have brought them up, slowly lower your arms so they are at right angles to your body. Repeat for 20 reps.

3. Alligator press up

Get into a normal press up position with both hands about hip width apart and then bring one knee in towards your head as if you were about to crawl forwards, with your foot still on the floor. Then take the arm on the same side forward above your head, with your hand on the floor, and then lower your body down until your nose is almost touching the floor. Come back up again and take the opposite leg and hand forward before lowering again. You’ll find yourself moving forward, with the press up move in between.

4. Arm circles

Holding a three pound dumbbell in each hand take your arms straight out to the sides of your body. Rotate your arms in small circles, forwards for 20 reps and then backwards for 20 reps.

5. Sit up pullover

Lie on the floor with your knees bent and feet flat on the ground. Extend your arms overhead with a light dumbbell in each hand. Contract your abs and slowly curl up, lifting your head, shoulders and back off the floor. At the same time, bring your arms forward in an arc toward knees. Hold for a second, then slowly reverse.


The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.


Clare R.
29 May 2016

Clare R.

Emma, I think 'muscly' looks good, I'm sure you're not Arnie! I think that lighter weights may be the way to go, but don't hide that muscle. I am inspired to try to generate some of my own!

Emma C.
17 May 2016

Emma C.

I want toned arms but they are already quite muscly. Which of these exercises would tone me up neatly without adding bicep bulk?

Trevor D.
15 May 2016

Trevor D.

these look good 'spare five minute' fillers so I will try them. Very useful to have the proper method for the tricep dip too - I've got hurt doing that wrongly before.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.