Ways to Achieve Toned Arms for Women
These three-move workouts are designed to sculpt rock-star arms and shoulders fast, no matter what your fitness level.
Beginner: Arm Circle
What You'll Need: A pair of 3-pound dumbbells
Targets: Shoulders, back, triceps, biceps
- Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
- Keeping shoulders down, do 20 small backward circles.
- Switch directions; do 20 forward circles.
Beginner: Shoulder Press
Targets: Shoulders, triceps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend elbows, bringing hands to shoulders, palms facing forward.
- Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
- Do 20 reps.
Beginner: Triceps Push-Back
Targets: Triceps
- Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
- Lift arms straight back about 2 feet behind you; return to sides.
- Do 20 reps.
Intermediate: Half-Moon Rotation
Targets: Shoulders, biceps, triceps
- Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
- Rotate thumbs back until palms face up.
- Rotate thumbs forward.
- Do 30 reps, keeping arms lifted.
Intermediate: High V
Targets: Shoulders, triceps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
- Slowly bend elbows to hips, palms facing body.
- Press back up into V.
- Do 20 reps.
