7 Exercises to Tone Your Arms

Sagging arms, flabby arms or “bat wings”: there are plenty of names for a change in the look of our arms that we would rather put off. For the bravest and most motivated among us, one option stands out: exercise. Here are 7 exercises that work your triceps and biceps in particular, with or without equipment (chair dips, close-grip push-ups, dumbbells, a cable machine or a rowing machine), along with a few useful reminders before you get started.

Toning your arms through strength training

Arms can appear looser after a strict diet or with the muscle loss that can come with age. If you want to keep your arms firm, you can work your arm muscles while recognising that skin may have stretched and lost some elasticity.

One approach is to work the muscles beneath sagging skin. Arm-toning exercises An arm-toning exercise can be built into your routine.

The main muscles to focus on are your triceps and biceps. This approach falls into the category of combining business with pleasure: by working these muscles, you are looking after the tone of your arms.

Recommended exercises to tone your arms

Here are 7 arm exercises to try. First, a few useful reminders:

– Vary the angles you work your muscles from by mixing up your exercises.

– Take time to warm up before you begin.

– Listening to your body during exercise lets you fine-tune your weights and posture as you go.

– When an arm-toning exercise starts to feel like a chore, think about firmer-looking arms next summer.

Dips: a complete exercise

Dips involve bending and extending your arms (they are also known as vertical push-ups or reverse push-ups). They work your triceps and lower chest muscles hard. A dip station is ideal, but there are also several variations you can do at home.

Chair variation: place a sturdy chair behind you and rest your hands on it, shoulder-width apart. Extend your legs so that only your heels touch the floor. Lower yourself in a controlled movement, supporting your body weight with your arms, until your body is parallel to the floor, then push back up to the starting position. Aim for 3–4 sets of 6–12 repetitions.

Dips are a good exercise for toning your arms and working your upper body.

Lying dumbbell press

This is a triceps-focused press. Lie back with a stability ball under your shoulders and your feet planted on the floor. Extend your arms upwards with your hands close together to place more emphasis on your triceps than your chest. Bend your right arm, lowering the dumbbell towards your body while keeping your elbow tucked in. Press the dumbbell back up without pushing from your shoulder, then repeat with the other arm. Aim for 4 sets of 8–12 repetitions. Choose a weight that lets you control the movement throughout each set. The stability ball also calls on the smaller muscles that help steady your body.

The rowing machine: your whole body will thank you

A rowing machine works many muscles across the body, and compact models are available for home use. To focus on your arms, choose a central-pull rowing machine, which will guide you into an arm-toning movement. Pull hard while keeping your elbows close to your body, without relying too heavily on a push from your legs. Try sets of 3–5 minutes, depending on what feels manageable, with 3 minutes of rest between sets. Use the return movement to breathe steadily.

Overhead triceps extension with dumbbell: train like Arnold Schwarzenegger

It is best to start with the single-dumbbell version to avoid beginner injuries. You can perform it standing or seated. Lift the dumbbell overhead with your palm facing inwards, then bend your elbow to lower it behind your head until your forearm is parallel to the floor. Steady your shoulder with your free hand: this is important to avoid injuring it. Aim for 3–4 sets of 8–12 repetitions, adjusting the weight to suit the difficulty of the exercise. A barbell variation is also possible.

Cable triceps pushdown: the beginner-friendly exercise

This straightforward exercise suits beginners, but experienced gym-goers also do it with heavier weights. Stand facing the cable machine with your feet hip-width apart, your back straight and your knees slightly bent. Keep your elbows tucked into your sides and hold the bar at chest height. Exhale as you push the bar down until your arms are almost fully extended, then inhale as you return to the starting position. Aim for 4 sets of 12 repetitions.

Dumbbell press: working your arms and shoulders

The dumbbell press is a basic weight-training movement with several variations. A seated version with back support is a straightforward place to start. Begin with the dumbbells at thigh level, bring them up to shoulder height, then press them overhead as you exhale. This exercise works your arms and shoulders. Aim for 4 sets of 8–12 repetitions.

Close-grip push-ups: drop and give me twenty

The standard bodyweight push-up is familiar to many people. Placing your hands closer together targets your triceps more, working your arm muscles more than your chest. As you lower yourself, keep the movement controlled and focus on your triceps. If you find it difficult, start with 4 repetitions and gradually work towards 4 sets of 12.

Frequently asked questions

What exercises can I do for arms that appear loose?

To work the muscles in arms that appear loose, try exercises that target your triceps and biceps, such as dips, cable or dumbbell triceps extensions, close-grip push-ups or dumbbell presses. A rowing machine is another option. Choose a variation that suits your level and pay attention to your form.

Can I exercise my arms without gym equipment?

Yes. Some of these movements can be done using your body weight or everyday equipment. Dips can be done with a chair, while close-grip push-ups require no special equipment.

Related articles

• 6 home exercises to tone your legs, with dumbbells
• How to slim down your arms?
• Arm care without exercise

Useful categories: Slimming the Arms.

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