How to shape and tone your arms

How to shape and tone your arms

For a speedy solution to flabby upper arms, do this 3-move workout that’s designed to banish those batwings fast. No matter what your fitness level, you are good to go with these exercises right now.

HALF MOON ROTATIONS – for shoulders, biceps and triceps

This exercise targets multiple muscles for a killer arm workout.

  • Stand tall with feet hip-width apart and arms stretched out at shoulder height, palms facing the floor.
  • Rotate your thumbs backwards until your palms face up. Then rotate thumbs forwards.
  • Continue this back/forward thumb rotation for 30 reps, keeping your arms lifted and straight.

HIGH V – for strong shoulders and toned triceps

  • Stand relaxed with feet shoulder width apart. Hold a dumbbell in each hand and extend your arms upwards to make a V, palms facing out to the sides.
  • Slowly bend your elbows down to your hips until your palms face your body.
  • Press your arms back up into a V again.
  • Repeat 20 times.

SIDE TRI LIFT – for triceps

No arm workout is complete without some targeted triceps exercises. This intense move will tone those jiggly bits and dare you to bare your arms with pride.

  • Stand with feet hip width apart holding a dumbbell in each hand. Face palms forwards.
  • Lift your arms out straight to the sides. Keep lifting until they’re at shoulder height then rotate your palms backwards.
  • Lift your arms up 2 inches, lower, and return to the beginning.
  • Repeat 20 times.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Amber J.
16 February 2019

Amber J.

Ive just done these whilst sat on the sofa, or standing in front of tv, and if I can do them at 9pm on a Saturday night that surely proves that anyone can do them, at any time!.

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