Toned arms are not just beneficial to your looks but to your health as well. Performing exercise that targets your arms can have a general effect on shaping the rest of your body and your overall well-being. 

If you start a solid exercise routine for your arms, you can move on to other workouts that firm up the rest of your body, which will have you both looking and feeling great. 

Check out this list of five exercises that, when combined with a healthy diet and lifestyle, can help tone your arms and strengthen your upper body.

Bicep Curls 

If you are doing an extensive 30-minute arm workout, bicep curls are among the most basic and effective exercises you should include in this regimen. First, get a pair of dumbbell weights that are right for your particular skill set. 

If you are just getting started in lifting weights, use small weights so as to not strain your arms. If dumbbells are too much to handle from the beginning, you can use lighter objects to get yourself acclimated to the exercise before moving on to standard weights.

With one weight in each hand, hold them at your sides with your palms out while standing up straight. Slowly curl your arms up toward your chest and then lower them back down to their original position, keeping your arms and stomach tight and remembering to breathe. 

Repeat the process until you have done a rep of eight to ten lifts.

Bench Presses

To target both your arms as well as your overall upper body strength, try bench presses. For this exercise, you can use either dumbbells or a barbell. 

Lie down on the bench with your feet firmly planted on the floor, and lift the weights with your arms tight and your palms facing forward. Slowly lower the weights to their starting position and repeat the movements. 

Remember to breathe and keep your abdomen tight as you do this exercise. If you are doing this for the first time, you may want a second person to spot you to ensure you do not hurt yourself.


Push-ups are something you can do anytime without the need for weights. They can improve both your arms and your general upper body strength. Lie with your face down, your legs together and your palms flat on the floor. 

Keeping your hands shoulder-width apart, use your arm strength to push yourself up off the ground. Lower your body while inhaling, and exhale as you repeat the lifting motion. Pace yourself throughout this exercise when you first start, making sure not to go too quickly.


Pull-ups cover not just your arms but your entire upper body. This exercise requires a pull-up bar that you can grab and hang from with your palms facing forward. Pull yourself up so that your chin is over the bar, then slowly lower yourself back down, repeating the process.

Pull-ups can be challenging when first starting out, so don't be discouraged if you are unable to complete a single pull-up at first. The more you practice and work on your other arm exercises, the better you will do.

Arm Stretches 

Stretching before and after exercise is a good way of keeping your body limber. A simple arm stretch you can do is to extend your arms and rotate them in circular motions. These kinds of movements are good for both training your arms as well as preparing for more strenuous exercise.


Toned arms are healthy arms. With a good diet and an active lifestyle, you can help improve your arms and your upper body with regular exercise.


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