This Trainer Trick Ensures You're Always Using The Right Weight To Tone Your Arms
If you've been zeroing in on leg workouts and only doing lower body moves, I have news for ya: Your upper bod is craving some attention. Sure, you hear trainers say 'never skip leg day,' but you also need to work the upper body on the reg.
There are many effective (and fun) arm exercises to do with or without equipment so your upper body workouts never feel repetitive or boring. For the most effective arm workout, you need to know a little anatomy to work all the angles. There are three key muscle groups in your arms: your deltoids (shoulders), biceps (the insides of your upper arms), and triceps (the backs of your upper arms). And when it comes to arm exercises, certain moves are best to target certain muscle groups.
Meet the experts: Tatiana Lampa, CPT, is an ACSM-certified personal trainer and corrective exercise specialist who offers her signature workouts through her Training With T App. Kristina Fernandez, CPT, and Kristina Ewing, CPT, are trainers at Rumble Boxing.
Wondering which moves to do to tone your arms fast? Look no further. The following are the 25 best arm exercises (organized by muscle group) you can do using simple equipment like dumbbells, a kitchen chair, a textbook or, yes, even your own body weight. (So easy!)
Use this list of go-to moves to make sure your full- or upper-body strength workouts show your arms some love *or* keep them on hand to vary your own arms workout like a pro. Remember to select a variety that'll hit your biceps, triceps, and shoulders.
For truly amazing arm results, crank out a full arms-focused workout two or three times a week.
Time: 20 minutes | Equipment: Dumbbells, chair, heavy book | Good for: Arms
Instructions: Choose five moves below. Complete 3 to 4 sets of 12 reps of each, resting for 30 seconds between sets. Option to rest as needed between moves as well.
Arm Workouts FAQ
What's the best weight to use for arm exercises?
You'll likely need to adjust the weight you're using depending on the muscle and exercise you're attempting. “Find a weight that you feel comfortable [with] but still challenging to complete the full range of motion. I like to use the 1-10 RPE [rate of perceived exertion] scale and grab something that feels like a seven to eight,” says corrective exercise specialist Tatiana Lampa, CPT.
When the moves start to feel like a six out of 10, Lampa says it’s time to increase your weight. Grab a set of WH-approved dumbbells or adjustable dumbbells to keep challenging yourself.
How often should I train arms?
Two to four arm workouts a week is ideal for results. If you organize your sessions by different muscle groups, you naturally build in rest and recovery time while continuing to train other areas.
How many sets and reps for arm workouts?
Aiming for 3 or 4 sets of 8-10 reps for arm workouts, increasing weight with each set is what Ewing recommends.
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