11 Moves for Toned Arms

Defining your arms is not difficult when you put the right combination of moves together.

Whether you're going to the gym, a park or working out at home, use this arm workout to create toned arms.

You will need a set of dumbbells. Newbies should use a set of weights heavier than 5 lbs.

The reason? You can lift 5 lbs. without a problem. Ladies, your purse probably weighs more.

If you want to challenge your muscles and try something a little heavier, start off with 8 lbs.

The Workout

Start with a warm-up. Stretch and take a five-minute walk or jog.

If you're doing this workout at home, jog in place for five minutes.

Bicep Curls

  • With a dumbbell in each hand, stand with feet shoulder width apart and shoulders back.
  • Bend from your elbows up, elbows tucked into your sides, creating a curl.
  • Slowly lower to starting position.

Do a set of 15.

More: The Ultimate Bicep Workout

Push-Ups

  • Hands should be wider than shoulder width. Keep your legs straight out (or go on your knees with feet up in the air), and lower down so your elbows are at 90 degrees.
  • Push up to starting position.

Do a set of 20.

More: 3 Steps to the Perfect Push-Up

Tricep Extension

  • Start in a slight squat position. Hinge at the waist so your back is slightly forward, but your chest is up.
  • Place elbows into your side and lengthen your arms back.
  • Return to starting position.

Do a set of 15.

More: How to Sculpt and Build Your Tricep Muscles

Push-Up Rows

  • Hands should be wider than shoulder width, legs are straight out (or go on your knees with feet up in the air) and lower down so your elbows are at 90 degrees.
  • Push up to starting position.
  • Pull your right arm up, elbow pulls back, then place back to starting position.
  • Do another push up and switch arms. Left arm comes up and returns to starting position.

Do a set of 15.

More: 8 Ways to Modify the Everyday Push-Up

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