Better Homes And Gardens Lift Weights

6 Weight-Training Exercises for Lean, Toned Arms

These simple yet effective moves will strengthen your body and build confidence.

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There is no wrong way to exercise. Whether you're doing yoga a few times each week or going on daily walks, it's all excellent for your health. One especially beneficial activity is strength training. According to Mayo Clinic, strength training decreases body fat, increases lean muscle mass, and burns calories. Plus, strength training is especially beneficial to add to your workout routine as you get older because the physical activity can help develop stronger bones, manage some chronic conditions such as back pain, arthritis, and depression, and can even boost your thinking skills.

Working out, especially weight training, can be intimidating for many people. It can be nerve-wracking to walk in. the gym, head over to the weights section, and start working out. Well, there's absolutely no need to be nervous or self-conscious. Everyone at the gym is focused on themselves, and you should feel proud that you're doing something to help you live a healthier life. And, if you don't want to go to a gym, you can definitely do these exercises at home. With these workouts, you can start strength training to look and, most importantly, feel better.

tone arm exercise bicep curl to shoulder press at home

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1. Biceps Curl to Shoulder Press

Stand holding a set of dumbells ($23, Walmart) with your arms down by sides, palms facing the body. Bend your elbows to bring the weights to your shoulders. Extend your arms above your head. Then, lower weights to your shoulders and then your sides.

person outdoors doing push up to tone arms

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2. Push Up

Place your hands on the floor just wider than your shoulders, with your legs extended behind you. To make it easier, bend knees to the floor, and to make it more comfortable, place a yoga mat ($80, Athleta) beneath you. Lower your chest, keeping your body in a straight line. No sagging! Press through palms to return to start.

woman doing tone arm exercise called single arm row at home

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3. Single-Arm Row

Start on all fours holding a weight in the right hand, and place your left palm on the floor. You can use a Bring your elbow up to your side, keeping it close to your body. Focus on squeezing your shoulder blade to lift your arm.

woman using sofa to tricep dip arm toning exercise

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4. Triceps Dip

Sit on the floor with your knees bent and hands under your shoulders, with your fingers pointing toward your feet. Lift your hips as high as you can, aiming for a straight line from knees to shoulders. Bend your elbows straight back to lower your hips a few inches. Lift back up.

woman in the middle of doing bicep curl to kickback arm toning exercise in gym

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5. Biceps Curl and Kickback

With the weights at your sides and palms facing forward, bring the weights up to your shoulders. Bend forward until your back is flat. Extend your arms back, so palms face the floor. Bring weights back to your sides, stand, and repeat.

woman doing bear crawl arm toning exercise at home with child

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6. Bear Crawl

On all fours, curl your toes under and lift your knees about one inch off the floor. Move your right hand and foot a few inches to the right; bring your left hand and foot a few inches to the right. Repeat with the left side; continue alternating directions.

Can't make it to the gym? The good news is, you can sneak in some upper (and lower) body strengthening during everyday activities like grocery shopping and doing laundry. When carrying groceries into your house, do biceps curls using the bags as weights. Once you're inside, place the bags on the floor, then squat to pick up each item; keep your abs tensed as you stand up and extend arms forward or above head to put it away. You can also squeeze in some reps while doing laundry. Hold the laundry basket in front of your waist, push it away from your body, then pull it back.