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Top Exercises To Tone Up Your Arms for Men and Women

womens arms exercises

Arm Exercises | October 25, 2013 | By

Top 10 Arm Exercises

What are some of the best exercises that you can try to tone up your arms? Arm exercises such as circles and chair dips can help you to stretch and tone your muscles, and can also allow you to build and maintain muscles. When working through these exercises, it’s worth investing in supplements that can help you to build your energy levels and reduce your risk of muscle damage – these can include diet whey protein, raspberry ketones, and conjugated linoleic acids. Some exercises to consider include:

Arm Circles

Arm Circles Exercises

These involve using light dumbbells which you hold while standing with your feet at a shoulder width apart. Extend your arms straight and rotate them in small circles to help build up your muscle resistance.

Lateral Raise with Twists


Stand with your feet hip width apart, and bend your knees, with a dumbbell in each hand and your palms facing inwards. Move your shoulders down and lift your arms straight, then rotate at the waist.

Chair Dips

Chair Dips

Sit on the edge of a chair and grip the sides; bring your knees forward and lower down from your shoulders, bending your elbows and lifting yourself down and back up onto the chair.

Overhead Extensions

Dumbbell Overhead Triceps Extensions

Again, sit on the edge of a chair or workout bench. Hold a dumbbell in each hand, tighten your stomach, and lift the weights over your head, with your elbows close together. Slowly lower them down, making sure to keep a straight back.

Standing Biceps Curls

Dumbbell Curl Exercise

With your feet placed shoulder width apart, hold your dumbbells in each hand with an underhand grip and your arms hanging down. Flex your arms up to shoulder level to stretch out your biceps and tone your arms.

Triceps Kickbacks

Triceps Kickback ExercisePlace your left hand on a flat bench or chair and flatten your back; grasping a dumbbell, raise your right arm up and stretch in an arc, ensuring that you don’t put too much pressure on your back.

Squat Thrusts with a Medicine Ball


Take a medicine ball and place it in front of you as a balance for your arms. Start with a squat and bend your knees, pushing forward and back from your hips; this should help to tighten your abs and tone up your shoulders and upper arms.

Jumping Jacks

Jumping Jacks

Place your feet at a hip width’s apart, and with a dumbbell in each hand, bend your elbows and jump out, pushing out your arms with the dumbbells before relaxing back into a standing position.

Bodyweight Dips

Bodyweight Dips Exercise

These exercises involve using your natural body weight. Use a bench to get into a press up starting position, and gradually lower and raise yourself, keeping your elbows bent at a 90 degree angle.