10 Simple Exercises for Toned Arms You Can Do at Home

Want beautifully strong, toned arms but have no time or inclination for the gym? We talked to celebrity personal trainer Kollins Ezekh about the best exercises you can do for toned arms right from the safety and comfort of your home. “These exercises can be done with minimal equipment, using just your body weight and household furniture, making them perfect for a home workout routine to tone your arms,” Ezekh tells Body Network. Read on to find out more.

Push-Ups

Shutterstock

Push-ups require no equipment whatsoever. “Push-ups are a versatile exercise that targets the chest, shoulders, triceps, and core,” Ezekh says. “They help build upper body strength and improve muscle endurance.”

Tricep Dips

Shutterstock

All you need for tricep dips is a bench or chair that stays put. “Using a sturdy chair or bench, tricep dips focus on the triceps,” Ezekh says. “They also engage the shoulders and chest, providing a comprehensive upper body workout.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Plank to Push-Up

Shutterstock

Plank to push-up is an advanced bodyweight exercise. “This exercise targets the triceps, chest, and shoulders while engaging the core,” Ezekh says. “It improves upper body strength and stability.”

Arm Circles

Shutterstock

Arm circles require no equipment. “Arm circles are an effective way to tone the shoulders and arms,” Ezekh says. “They improve muscle endurance and help warm up the shoulder joints.”

Diamond Push-Ups

Shutterstock

Diamond push-ups are another arm workout that you can do anywhere. “Diamond push-ups are a variation that places more emphasis on the triceps and inner chest muscles,” Ezekh says. “They enhance upper body strength and arm definition.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

Shutterstock

Try inchworms for another arm exercise you can do at home. “Inchworms target the shoulders, chest, and triceps while also engaging the core,” Ezekh says. “This dynamic exercise improves flexibility and upper body strength.”

Elevated Push-Ups

Shutterstock

Elevated push-ups need a sturdy platform. “Using a chair or a low table, elevated push-ups increase the intensity on the upper chest and shoulders,” Ezekh says. “They help build strength and endurance.”

Shoulder Taps

Shutterstock

Shoulder taps are another arm exercise that you don’t need equipment for. “In a plank position, tapping each shoulder alternately targets the shoulders, triceps, and core,” Ezekh says. “This exercise enhances stability and upper body strength.”

Tricep Extensions

Shutterstock

Tricep extensions can be done with dumbbells, but a heavy bottle does the job, too. “Using your own body weight or household items like water bottles, tricep extensions focus on isolating and strengthening the triceps,” Ezekh says.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Wall Push-Ups

Shutterstock

Wall push-ups require no equipment and can be done practically anywhere. “Wall push-ups are a great beginner exercise that targets the chest, shoulders, and triceps,” Ezekh says. “They help build foundational upper body strength.”

💪🔥Body Booster: Use household furniture like low tables, a bench, or a chair for arm workouts. Pay attention to form to make sure you are getting the most out of your exercises.

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.

Overall Fat-Burning

Copyright motivationaldoc/YouTube

You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

Shutterstock

Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

Shutterstock

Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

Shutterstock

Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

Shutterstock

Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

Shutterstock

Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

Shutterstock

Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

Shutterstock

Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

Shutterstock

Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Many women struggle with arm fat, or what they often call "batwings," and are looking for ways to tone up and achieve leaner arms. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 17 years of experience, shares awesome videos to guide you through realistic methods that truly work. Michelle debunks common myths like spot reduction, explains the importance of strength training, and emphasizes the need for consistency and a well-balanced diet. With the right combination of exercises, proper nutrition, and a smart approach to fitness, achieving toned, lean arms is entirely possible—just not in a week. Patience and dedication are key to long-lasting results.

The Truth About Arm Fat Loss

Michelle, in her popular video, begins by addressing the misleading information often found online. "How to lose arm fat in three days, how to lose arm fat fast, how to lose arm fat in seven days," she says in her video, highlighting the unrealistic promises made by some fitness influencers. "It really frustrates me because I deal with so many women who have a negative body image and they just really are putting in the work and working so hard and then getting frustrated or feeling like they're a failure because they're not getting results in seven days and it's not their fault."

Stephanie Mansour, a trainer, adds: "I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burns," she told NBC News.

Understanding Arm Fat

Several factors contribute to the appearance of arm fat, including genetics, age, and lifestyle changes. Michelle explains in her video, "As we age, you begin to lose muscle mass at a faster rate, which means your metabolism is going to naturally slow down if you're not doing anything to counterbalance, either maintaining the muscle you have or continuing to increase your lean muscle as you age."

It's also important to note that some jiggle is normal. Michelle demonstrates this point: "See this jiggle. I've got jiggle too. I just want to say it is a little bit normal when you're not flexed to have some jiggly skin."

The Myth of Spot Reduction

One of the most persistent myths about arm fat is the concept of spot reduction. Michelle debunks this idea in her video: "So if you're not sure what spot reduction means, it's basically if I only just went and did tricep extensions on the cable machine or anywhere, if I only did tricep exercises, is that going to help tone up the back of my arms? No, this is a myth, so our bodies just don't work that way."

The Cleveland Clinic supports this view, stating: "Losing weight essentially comes down to one thing: By burning more calories than you're eating, a math solution called a calorie deficit. You can create a calorie deficit by reducing your calorie intake or combining fewer calories with more exercise."

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

Realistic Tips for Toned Arms

Michelle, in her video, offers three key tips for achieving leaner, stronger arms:

1. Lock in Your Nutrition

"Whether your goal is body recomposition or strictly fat loss, you want to make sure you were eating either at maintenance or in a slight calorie deficit in order to lose body fat," she says.

2. Be Consistent and Patient

"Don't be flexing in the mirror every single day and shaking your arm every single day to see if anything has changed. Put in the work, show up consistently week after week and watch the magic happen," Michelle advises.

3. Strength Training

"If your goal is to see lines, see how I have a little line here, a shoulder cap, you want to see some tricep lines, you want to see biceps... if you want to see all this stuff, you're not going to get that from just doing cardio and eating in a calorie deficit," she says.

Effective Arm Exercises

Michelle in her video recommends a combination of compound and isolation exercises for building arm strength and definition. Some of her favorites include:

• Chest press (can be done with dumbbells or barbells)
• Pull-ups or chin-ups (or assisted versions)
• Overhead press
• Cable tricep extensions
• Dumbbell skull crushers
• Pushups (including variations like diamond pushups)
• Bicep curls
• Dumbbell lateral raises

The Importance of Overall Health

While focusing on arm exercises is important, it's crucial to remember that overall health and fitness play a significant role in achieving toned arms. As the Cleveland Clinic suggests, "The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often... All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grain, and extra virgin olive oil while limiting red meat and sweets."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Exercise — The More, The Better

Additionally, proper rest is essential. UCLA Health warns, "When it comes to exercise, more is not always better. Exercising too much — too often or too intensely — can lead to problems. It can even stop you from achieving your fitness goals."

By following these expert tips and maintaining a balanced approach to fitness and nutrition, you can work towards achieving the lean, strong arms you desire. Don’t forget that it's not a sprint but a journey that requires patience and consistency, but with the right approach, you can see real, lasting results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Finding the right arm-toning workouts for women looking to achieve sculpted shoulders and biceps is now easy with the help of this curated collection by fitness pros. We'll explore exercises recommended by leading experts, including Portia Page, who introduces us to the simplicity and effectiveness of countertop push-ups and plank rocks, and Petrina Barber, who guides us through the foundational yet transformative world of push-ups, tricep-dips, and the equally effective pull-ups.

Miranda Esmonde-White, a former ballerina turned fitness trainer, shares insights into the importance of engaging both major and micro muscle groups, while Lesley Logan, a Pilates expert, emphasizes the precision and control integral to Pilates exercises for arm toning. Kamille McCollum introduces Reformer Pilates moves for an added challenge, and Nader Qudimat, along with Jose Guevara, rounds out our expert advice with their take on integrating equipment like dumbbells and cable machines for arm sculpting success. Join Body Network as we navigate through these expert-recommended routines designed for women seeking to tone, sculpt, and redefine their upper body strength.

Countertop Push-Ups

Shutterstock

Portia Page, PMA, ACE and AFAA certified and Balanced Body Educator, recommends two easy exercises you can do at home that helps tone shoulders and biceps. The first is countertop push-ups. "Place hands on top of desk, and step back until body is in one long diagonal line. Bend and straighten arms. As arms bend, body lowers toward desk, as arms straighten, body returns to starting position. Although arms are working hard, spinal muscles and core are working to support the spine, and legs should be active to support lower body. Ten repetitions is all you need.

Plank Rock

Shutterstock

"Come to the floor on all fours with the knees under the hips and the hands under the shoulders. Straighten one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight. Repeat the rocking back and forth for 1-minute," says Page. "Why is this important? It works the entire body while building strength and control in the upper body and arms."

Push-Ups

Shutterstock

Petrina Barber, fitness expert and founder of Beyond the Stoma, recommends three top workouts to sculpt and tone arms and shoulders for any fitness level. The first is a classic: pushups. "Push-ups are a classic compound exercise that uses more than one muscle group. The shoulders, the chest and arms are engaged during a push-up. The great thing about pull-ups is they can be modified to suit different fitness levels, making them ideal for beginners as well as more advanced fitness enthusiasts," she says.

"In practice: If you are a beginner start with an incline such as a wall or bench. This will reduce the intensity but still engage enough muscles to make it challenging at the start of your fitness journey, allowing you to build up slowly at your own pace. When you feel ready for more, progress the workout by practicing what is commonly seen as a ‘traditional push-up’ – this is where the push-up is performed on the floor and one's own full body weight is used. A traditional push-up involves keeping your knees on the floor, or for more of a challenging push-up, use your toes, keeping your knees off the ground to really activate your core muscles. An even more difficult variation involves a decline or diamond push-up which uses gravity and a change in weight distribution to target smaller muscles and more intensity to make it more difficult."

RELATED: 5 Foods to Melt Your Belly Fat Away

Tricep-Dips

Shutterstock

"We’ve all heard of biceps, but triceps are the muscles on the back of the upper arm. As we age or if you have experienced significant weight loss, their appearance can appear saggy due to loss of skin elasticity and a natural decrease in muscle mass, which is common, especially as we mature. Tricep-dips are great as they target this area and with repetition, you can slowly define muscle whilst also engaging the chest and shoulders," says Barber.

"In practice: To start, sit on the edge of the chair with your hands placed approximately shoulder-width apart, holding tightly to the edge. Then, extend your legs out in front of you, ensuring your heels are on the floor. Once in a stable position, slowly lower your body by bending the elbows to 90-degrees. Then pull back up to your starting point. If it is the first time performing a tricep-dip its advisable to bend your knees and ensure your feet are closer to your body. This will reduce the intensity of the move ensuring you are not putting too much stress or pressure on your body. When you feel ready to up the game, do so by extending your legs fully and you could even go one step further by elevating your feet on another surface which will increase the intensity of the workout even further as you will be working against gravity."

Pull-Ups

Shutterstock

"Pull-up or an assisted pull-up is a brilliant exercise for targeting the biceps, back and shoulders. It is one of my personal favorites albeit more challenging than push-ups and tricep-dips. A pull-up is challenging because it involves lifting up your entire body weight using your arms but great at building up muscle definition. You might want to start with assisted pull-ups if you are a beginner to help guide you without risking injury. If in the gym, pull-up machines are a great way to perform a pull-up with guidance/assistance and you can gradually up your reps and increase the weights when you feel ready," says Barber.

"In practice: If you are performing a pull-up stand with your feet on the ground and then grip the bar with your hands slightly wider than shoulder-width apart. Ensure the palms of your hands are facing away from you. Always engage your core and make sure your posture is aligned properly to avoid injury - ensuring your shoulders are pulled down and back, also ensuring you keep the same movement with each movement and rep. Maximize the benefits of the exercise with a smooth range in the motion pulling your chin as close to the bar or higher if you can, pushing your elbows towards the floor."

Barber adds: "Remember, desired results take time. Whether you are a beginner or advanced and looking to progress further, consistency is the key to progression. Always listen to your body and build up slowly. It is ok if it is a gradual process! Seek an expert trainer/PT if you are embarking on a new fitness journey to ensure you are doing things properly/safely and effectively."

Pumping Arms

Shutterstock

Miranda Esmonde-White proposes a key exercise taken from the Essentrics toning and strengthening workout that she created, as a former ballerina turned fitness trainer to numerous professional athletes and Olympians. "It's important to create a well-balanced muscular body to avoid injury when trying to build strength. When toning arm exercises that work our major muscle groups such as the biceps and shoulders, and the micro muscles aren’t engaged, they slowly shrink and atrophy from disuse. The stabilizing muscles are no longer strong enough to do the job of protecting the joints. This leads to joint damage," she says.

"Essentrics offers arm exercises that fully engage all major and minor muscles groups to ensure equal strength, flexibility and balance. One's arms are already a sufficient weight to lift when trying to strengthen the shoulders and spine. You don’t need to add additional free weights to strengthen your muscles. The following is an eccentric exercise that strengthens the muscles by lengthening them, which reverses compression on the joints, and relieves and prevents joint pain.

When you do this movement of lifting your arms without weights, you can actually relax the joint muscles and actively pull the muscles into a lengthened position.

RELATED: Simple Full Body Home Workout For Small Spaces

Here's the Pumping Arms movement:

Shutterstock

"Use visualization to stimulate your neurons: Imagine pressing your arms down against an invisible force that prevents you from lowering them both rapidly and more than a few inches.

This sequence will strengthen and stretch the connective tissue of your underarms, helping to reduce unwanted underarm flab. It helps strengthen the bones of your spine to prevent and reverse osteoporosis and will improve your posture. It lengthens the shoulder girdle muscles, giving you more range of motion in your arms.

You should be feeling the work in your shoulders, underarms, biceps and upper back muscles (trapezius).

• Start with your legs slightly wider than hip-width distance apart, with your feet comfortably placed on the floor. Some people are more comfortable with their feet slight turned slightly in, and others prefer to have their feet slightly turned out. Choose the position that works best for you. Keep your knees and spine straight.
• Extend both arms to shoulder height, elbows straight.
• Slowly pump your arms downward, pushing against an invisible force. Don’t let them move more than 3 or 4 inches from their starting position.
• Repeat 16 times.
• Slowly pump your arms backward, pushing against an invisible force. This movement will be small. The arms are capable of moving only 2 to 3 inches back from your starting position. Be careful not to let your back move forward into an arched position as you pump the arms back. Hold your core tight to protect your back.
• Repeat 16 times.
• Repeat the complete sequence again."

Shoulder Bridge

Shutterstock

"Here are some proven Pilates workouts tailored for women seeking sculpted shoulders and biceps," says

Lesley Logan, Pilates Expert at OnlinePilatesClasses.com. "These Pilates exercises offer a comprehensive approach to sculpting and toning the shoulders and biceps, focusing on controlled movement, proper alignment, and engaging the targeted muscles effectively. Integrating these workouts into your routine can help achieve defined and strong arms."

For Shoulder Bridge, "start lying on your back with your knees bent and your feet hip-width apart. Lift your hips into a bridge position, engaging your glutes and abdominals. Extend your arms overhead, then bring them back to the sides of your body, maintaining stability in your shoulders and core. Repeat several reps, focusing on controlled movement."

Push-Up With Shoulder Stability

Shutterstock

"Begin in a plank position with hands directly under shoulders. Lower into a push-up while keeping your shoulders stable and core-engaged. As you press back up, narrow your elbows and focus on engaging your biceps and shoulders to lift your body. Modify as needed by performing push-ups on your knees or using a higher surface for elevation," says Logan.

Related: This Is Exactly How to Lose Body Fat This Year

Arm Circles with Resistance Band

Shutterstock

"Stand tall with feet hip-width apart, holding a resistance band in both hands. Extend your arms straight out to the sides at shoulder height. Make sure your core is engaged, and make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after several reps. This exercise targets the shoulders and engages the biceps as you maintain tension in the band," says Logan.

Side Bend

Shutterstock

"Pilates involves engaging the core muscles while laterally flexing the spine, often performed in a seated or standing position with arms extended overhead. This movement helps strengthen the obliques, deep abdominals, and muscles along the sides of the torso, promoting better posture and spinal alignment. Additionally, as the arms are typically extended overhead during side bends, they are actively engaged to stabilize the shoulders and maintain balance, thus contributing to improved arm strength, particularly in the shoulder and upper arm muscles. Regular practice of side bend Pilates enhances core stability and aids in toning and sculpting the arms, making it a beneficial exercise for overall strength and flexibility," says Logan.

Rowing with Weights

Shutterstock

"Rowing with weights involves sitting upright with legs extended, arms holding weights, and shoulders relaxed. The movement entails simultaneously pulling the arms back in a rowing motion while engaging the shoulder blades, activating the biceps and shoulders. This exercise targets multiple muscle groups, including the biceps, shoulders, upper back, and core, promoting strength and stability in the upper body. Pilates rowing with weights strengthens the biceps and shoulders by incorporating controlled, fluid movements. It improves posture and overall upper body tone, making it an effective workout for sculpting and defining these muscle groups," says Logan.

Work With Light Weights

Shutterstock

"To achieve sculpted shoulders and biceps it is extremely important women change the type of workout they do each day. Working with light weights (ex: barre and Pilates) alternating with a heavier weight workout is ideal to change the stimulus on the muscles. This will sculpt and tone the biceps/shoulders in the best possible way. Working the biceps/shoulders 3-4 times a week is ideal to see change/avoid burnout," says Cara D'Orazio, a certified personal trainer, group fitness instructor, and specialist in sports conditioning through the American College of Sports Medicine for eighteen years.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Hug the Tree (Reformer Required)

Shutterstock

Kamille McCollum, a pilates expert at BODYBAR Pilates, offers some Reformer Moves, starting with Hug the Tree. "This ballet-inspired move is a great exercise for toning the arms. Kneeling with the core engaged, participants slowly round their arms overhead, with one hand holding the reformer cable handle, mimicking the act of hugging the tree. For an added challenge, incorporating a weight in the outer arm intensifies the workout, ensuring that both arms receive equal attention."

Draw a Sword (Reformer Required)

Shutterstock

"This exercise is a super sculptor. Kneeling with the core engaged, and with one hand holding the reformer cable, extend the arm from the hip across the body and up to the sky. It simulates the motion of a pirate drawing a sword and raising it overhead. The effectiveness of this exercise lies in the separation of movements—waiting to extend the arm until the elbow reaches its peak height," says McCollum.

Tricep Dips

Shutterstock

"Using a chair or bench that does not move, place hands on the edge at shoulder width, lower yourself until your elbows are at a right angle, then push up. It's a classic that never fails," says McCollum.

Plank Ups

Shutterstock

"Start in a plank position. Lower into a forearm plank, one arm at a time, then press back up to your hands. Think down, down, up, up," says McCollum.

Arm Circles

Shutterstock

"Standing tall with feet hip distance apart, extend arms out to the sides and draw small circles. For extra credit, add light weights," says McCollum.

Deadlifts, Dumbbell Shoulder Presses and More

Shutterstock

"Deadlifts are the most comprehensive exercise, as they are the ultimate workout multitasker, engaging almost every muscle group, including the arms for unmatched efficency," says Nader Qudimat, Bodybuilding Specialist and Consultant at Bodybuildingreviews.com. Additionally:

• "Dumbbell shoulder presses do more than strengthen, they sculpt the shoulders into personal strength and dedication. Concentration curls are about connecting the mind to the muscle, focusing completely on one bicep at a time.
• Modified push ups are not only a great upper body exercise but they also improve our perception of strength, allowing for progressive overload.
• With bent over reverse fly, we're focusing on muscles that complete the shoulder roundness, ensuring they are toned all around.
• The essence of resistance band bicep curls is to provide a consntant source of tension, throughout the entire rep.
• The simplicitiy of arm circles offers a gentle but potent way to enhance shoulder endurance.
• Tricep dips are a great way to challenge your body's limits, helping enhancing your endurance and strength while enhancing the way your arms look.

Cable Machine Workout

Shutterstock

"Look to a cable machine to carve sculpted shoulders and biceps," says Jose Guevara, Shredded Dad. "The constant resistance created by a cable machine keeps muscles under tension for longer periods of time, giving you better results. For sculpted shoulders working the middle deltoid is essential to create definition and 'separation' between the arm and shoulder. Lateral raises on a cable machine or with resistance bands allow for constant tension through the full range of motion of the exercise. Compare that to dumbbell lateral raises, where you lose tension in the deltoids at the bottom of the exercise where your arm just hangs.

Same goes for the biceps...Do bicep curls on a cable machine to experience constant tension.Practice a combination of standing bicep curls, preacher curls, incline bicep curls, and you'll get some nice, defined guns. Combine those exercises with a caloric deficit to lose fat and you'll have defined arms."

💪🔥Body Booster: Getting the results you want takes time. If you're just starting out or looking to take it further, being consistent is what matters most. Listen to your body and take it slow. Stick with it and you'll get there.