Get Sleek, Toned Arms: 4 Simple Moves
Want sleek, sexy arms that are short-sleeve-ready? Target your triceps and biceps with our easy workout that doesn’t require any special equipment. Spend just 10 minutes three times a week doing this easy arm-toning routine!
It’s easier than you think to get a defined upper body. Our 10-minute exercise can be done almost anywhere, and it's a quick, easy way to see results.
Step A: Sit on a sturdy chair or bench. Place your hands by your hips with palms firmly on the bench and fingers hanging straight down. Bend your knees with ankles directly below the knees, and scoot your butt forward and off the bench.
Step B: Bend your elbows and lower your butt toward the ground (your back can graze the bench). Exhale and straighten your arms back to the start position. Use your legs as little as possible so your triceps do the work. Complete 12–15 repetitions.
Make it harder: Walk your feet away from your body, still keeping your hips under the shoulders, and do two or three sets of 12–15 repetitions.
Step A: Start on your hands and knees. Walk your hands forward, lowering your hips so your body forms a straight line from your knees to the crown of your head. Be sure your hands are directly below your shoulders.
Step B: Bend your elbows, lowering your chest toward the ground until your elbows and shoulders are at the same height (your elbows will track backward slightly wider than shoulder width). Exhale as you push yourself back up, straightening your arms. Do 12–15 repetitions.
Make it harder: Lift your knees off the ground and rest on the balls of your feet. Keep a straight line from your heels to your crown, and keep your hips lifted.
Biceps Curl to Overhead Press
Step A: Without weights, stand tall with your stomach drawn in. Inhale and keep your elbows tight to your sides, with palms facing toward you, and flare your fingers.
Step B: Flip your palms so they face away. Exhaling, press both arms straight up so your body makes a straight line from fingertips to toes. Reverse the movements, slowly and controlled, back to where you started. Do 15–30 repetitions without weight. Add light weights if you can.
Goal Post-to-Scarecrow Curl
Step A: Stand with your feet shoulder-width apart, arms bent at 90 degrees and elbows wide at shoulder height, with fingers flared and palms forward, so you look like a goal post.
Step B: Keep your neck relaxed and squeeze your shoulder blades together. Bend your elbows, lowering your hands to the top of your shoulders, fingertips by your ears.
Step C: Exhale and extend both arms straight at shoulder height so you resemble the letter T.
Step D: Turn your palms so thumbs point down and bend your elbows. Bring thumbs to your armpits, keeping the elbows at shoulder height. Do 15–30 repetitions without weights—or try the exercise with
1- to 3-pound weights.