Best Arm Workouts – How to Get Toned Arms

What if we promise you with a bunch of exercises to get toned arms in a week? We know that you might be finding it hard to believe but trust us when we say it’s possible. Flabby arms are a common problem area for many women as it many times fats get deposited their due to hormones. Fat arms with loose fat not only look unflattering, can also make your outfits look bad. Are you the kind who avoids buying sleeveless outfits or wear shrugs over your sleeveless tops to conceal your arms? We think you can bid those days a farewell as we are here to solve this problem of yours.

Remember that getting shapely and sculpted arms can be possible at any age. So if you have been thinking that it’s too late for you to get those enviable arms back, then you are highly mistaken. However, you must remember that a well-balanced is extremely crucial if you want to tone or shape up any particular part of your body. You cannot expect to get back into shape if you are not watching your diet. To expedite the process of toning up your arms, you need to incorporate effective exercises in your workout routine. When done properly, the fat in the upper arms will get reduced and the toning of your muscles will start. Proper arm and shoulder workouts will tighten and firm the droopiness of your tissues that tend to start as we start losing the lean tissue with age.

If you have a special event to attend in a week’s time, then you are on the right page. In this article, we will tell you about some of the most effective exercises to get toned arms in a week. The best part is that you won’t have hit the gym to accomplish these workouts. All you need to have is that determination to change your body.

Triangle Pushups

According to several fitness experts, triangle pushups are one of the most effective exercises to get toned arms in a week for it targets all three heads of the triceps. This is because, during the exercise, we are actually doing a regular pushup; it’s just that only our hands stay close together so that our thumbs and index fingers form a triangle like shape on the floor.

Triangle (Diamond) Pushups

How to do Triangle Pushups
  1. Get into a standard pushup position (upper plank position)
  2. Now lower yourself towards the floor keeping your body straight
  3. While lowering, bend your elbows along your sides
  4. You can always do the pushup on your knees until you are strong enough to go from your toes
  5. Work your way up to complete one repetition
  6. Try to do 3 sets of 8 to 12 repetitions

Triceps Kickbacks

Nothing works towards toning your triceps better than triceps kickbacks. For this workout you need to use your lighter set of dumbbells of about 5 pounds. If you don’t have weights, then you can also use water bottles or food cans.

Triceps Kickbacks

How to do Triceps Kickbacks
  1. Hold the dumbbells in your hands and bend your waist at an angle of 45 degrees
  2. Maintain a slight bend at your knees to keep your back from getting hurt
  3. Bend your elbows so that your upper arms stay parallel to the floor
  4. Now straighten your arms by pushing your dumbbells back
  5. Continue with this action of bending and extending your elbows
  6. Do this for about 3 sets of 8 to 12 repetitions
  7. If you don’t have enough arm strength, you can work one arm at a time


Dips are very similar to triangle pushups as they just require the use of your own body weight. According to fitness experts, you can do this workout using a sturdy chair or even your couch.

How to do Dips
  1. Sit on your chair or couch and walk your feet forward
  2. Place your hands along the edge of the chair or the couch
  3. This is done so that your buttocks hover above the floor with your fingers pointing forward
  4. Now push your elbows and lower hips towards the floor
  5. Push yourself back to the starting point, when your upper arms come close to parallel to the floor
  6. Continue doing this for 3 sets of 8 to 12 repetitions

Shoulder Press

This is a beginner shoulder press that targets your shoulders and triceps to give you those lean and toned arms. You can do this by using weights of 3 to 5 pounds.

How to do Shoulder Press
Shoulder Press
  1. Stand on the floor by keeping your feet shoulder width apart
  2. Hold a dumbbell in each hand
  3. Now bend your elbows and bring your hands towards your shoulders with your palms facing forward
  4. Press your weights straight overhead while keeping your shoulders down
  5. Lower your weights back to your shoulders
  6. This is one repetition; keep doing it for 20 repetitions for best results

Half-Moon Rotation

This is an excellent workout if you want to target the muscles around your shoulders, biceps and triceps. The best part of this workout is that you don’t even need weights.

How to do Half-Moon Rotation
Half-Moon Rotation
  1. First of all, stand straight on the floor by keeping your feet hip width apart
  2. Now stretch your arms straight out to the sides at shoulder height
  3. Remember to keep your fingers together and your palms down
  4. Now rotate your thumbs back until your palms face up
  5. This entire set of movement completes on repetition
  6. Keep doing this for about 30 repetitions
  7. Make sure you keep your arms lifted all throughout this workout

Overhead Bend

This workout not only targets your shoulders and triceps, it is also a great exercise for strengthening your core.

Overhead Bend

How to do Overhead Bend
  1. Stand on the floor by keeping your feet shoulder width apart
  2. Hold one dumbbell in each hand
  3. Stretch your right arm on top and bend towards your left from your waist
  4. Switch sides and do the same on the left side
  5. Keep doing this for at least 25 repetitions

So, these were some of the best exercises to get toned arms in a week. Invest time on these and you are sure to see that visible difference in the shape of your arms.

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