{"id":45150,"date":"2018-02-24T09:15:45","date_gmt":"2018-02-24T14:15:45","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=45150"},"modified":"2018-03-21T16:49:57","modified_gmt":"2018-03-21T20:49:57","slug":"how-to-get-toned-arms","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/how-to-get-toned-arms\/","title":{"rendered":"How to Get Toned Arms With 6 Easy Exercises"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Want to live every day like it\u2019s #FlexFriday<\/a>? Of course you do! But it can be frustrating to crank out endless bicep curls or tricep dips without seeing results. Believe it or not, getting the leaned, toned arms<\/a> you\u2019ve been longing for isn\u2019t<\/em> impossible \u2014\u00a0as long as you ditch those static movements and vary up your routine. By working out in a way that challenges your muscles from different angles, you\u2019ll work the entire <\/em>circumference of your arm. \u201cYou may get a more chiseled look, because you are working all of the different muscles instead of that one little line in the back [the triceps] and a little bit of bulk in the bicep,\u201d says DailyBurn Fitness\/Nutrition Coach Sarah Snyder.<\/p>\n

RELATED:<\/strong>\u00a050 Butt Exercises to Sculpt Stronger Glutes<\/a><\/p>\n

And while we\u2019re debunking muscle myths, here\u2019s another mistake we know we\u2019re all guilty of: You\u2019re standing in front of the mirror, carefully concentrating on the upward motion of that bicep curl \u2014 before flopping the weight back down before your next rep. Reality is, it\u2019s important to focus on both the up and <\/em>down (or concentric and eccentric<\/a>) portions of each move. \u201cIf you\u2019re slowly lowering, you\u2019re working on stability, the deep muscles, as well as recruiting more muscle fibers,\u201d Snyder says.<\/p>\n

Ready to ditch your old routine? These six exercises demoed by Snyder (yup, she\u2019s pregnant!) will give you that all-over sculpted look you\u2019re looking for \u2014 and all you need is a set of dumbbells<\/a>. (No clue what size weight to choose? Check out this handy guide<\/a>.) Do this routine two times a week \u2014\u00a0you can even squeeze it in before or after your next 30-minute cardio workout<\/a>. Then, get ready to show off your guns with your next sweaty selfie.<\/p>\n

6 Better Moves for\u00a0an Awesome Triceps and Biceps Workout<\/h2>\n

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\n<\/strong><\/p>\n

1. Dumbbell Floor Press with Glute Bridge<\/h3>\n

This compound exercise strengthens your chest<\/a> and triceps, while firing up all three major muscles that make up your glutes.<\/p>\n

Targets:\u00a0<\/strong>Triceps, chest, shoulders, core, glutes
\n<\/span>How to:<\/strong> Lay on the floor holding dumbbells in your hands. Keeping feet flat on the floor with knees bent, raise hips. Begin with the weights fully extended above you, palms facing one another <\/span>(a)<\/strong>. Lower the weights towards your shoulders until your upper arms come in contact with the floor. Hold for one count <\/span>(b)<\/strong>. Next, raise dumbbells back to starting position by extending through the elbows <\/span>(c)<\/strong>. Complete three sets of 15 reps with 60 seconds rest between sets.<\/span><\/p>\n

RELATED:<\/strong>\u00a0Dumbbell Workout: 5 Moves, 1 Full-Body Burn<\/a><\/p>\n

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\n<\/strong><\/p>\n

2. Bicep Curl with Static Hold<\/h3>\n

Want to take your average bicep curl to the next level? The addition of the static hold on the opposite arm ensures you’re building muscle endurance as well as strength.<\/p>\n

Targets: <\/strong>Biceps, forearms
\nHow to:<\/strong> Stand up straight with a dumbbell in each hand at arm’s length, palms of your hands facing forward (a)<\/strong>. Raise right dumbbell so that the elbow is flexed at a 90-degree angle (b)<\/strong>. Then, curl left dumbbell to left shoulder. Pause, and then slowly lower the weight back to your side (c)<\/strong>. Complete all lifting reps for one side while keeping the 90-degree static hold throughout (d)<\/strong>. Repeat for two sets of eight reps on each side.<\/p>\n

RELATED:<\/strong> 10 Ways You\u2019re Sabotaging Your Workouts<\/a><\/p>\n

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3. Side Lying Triceps Push-Ups<\/h3>\n

Swap your tricep dips for these side push-ups. The push motion specifically targets the smaller arm muscles, but also activates your obliques to sculpt those unwanted love handles<\/a>.<\/p>\n

Targets:<\/strong>\u00a0Triceps, biceps, obliques<\/a>
\nHow to:<\/strong> Lie on your left side (rolled towel or mat under hip) with your legs straight and staggered (bottom leg forward), feet flexed (a)<\/strong>. Bring left hand to right shoulder, place right hand flat on the floor in front of your left shoulder, elbows bent to 90-degrees (b)<\/strong>. Push up<\/a> to straighten your right elbow, pushing your torso away from the floor while keeping core tight (c)<\/strong>. Then, slowly lower back to starting position (d)<\/strong>. Perform two sets of 15 reps on each side.<\/p>\n

RELATED:\u00a0<\/strong>The Strength Workout Every Woman Should Be Doing<\/a><\/p>\n

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4. Push-Up Hammer Curls<\/h3>\n

Want to work your way to a woman or man maker exercise? This move tests your stability and core strength as you adjust your weight to perform a curl.<\/p>\n

Targets: <\/strong>Biceps, triceps, shoulders<\/a>, core
\nHow to:<\/strong> Step back into plank<\/a> position, feet wide, hands on dumbbells under shoulders (a)<\/strong>. Engage core to lock hips in place (b)<\/strong>. Curl right hand dumbbell toward your right shoulder, slowly lower (c)<\/strong>. Repeat left side (d)<\/strong>. Perform 20 each side.<\/p>\n

RELATED:\u00a0<\/strong>5 Plank Exercises to Get Hardcore<\/a><\/p>\n

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5. Standing Dumbbell Triceps Extension<\/h3>\n

If you think your triceps<\/a> are the only thing that’s getting love in this exercise, think again. Anytime you add weight overhead, you engage your core to keep your spine neutral and prevent overarching.<\/p>\n

Targets: <\/strong>Triceps, core
\nHow to: <\/strong>Stand up with a dumbbell held by both hands, feet shoulder-width apart (a)<\/strong>. Gasping the dumbbell with both hands, lift it overhead sp both arms are fully extended, palms of hands facing up towards the ceiling (b)<\/strong>. While keeping your biceps next to your ears and elbows stable, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps (c)<\/strong>. Return to starting position by using the triceps to raise the dumbbell (d)<\/strong>. Perform 4 slow reps, followed by 8 quicker paced reps; repeat 2 times.<\/p>\n

RELATED:\u00a0<\/strong>Strength Training for Beginners: 4 Must-Do Exercises<\/a><\/p>\n

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6. Crazy 8\u2019s<\/strong><\/h3>\n

You’ll cover different all ranges of motion<\/a> in this challenging biceps exercise. From partial to full extension, you’ll challenge your arm muscles in new ways.<\/p>\n

Targets:<\/strong> Biceps, forearms, core
\nHow to: <\/strong> Stand up straight with a dumbbell in each hand at arm’s length, palms of your hands face forward (a)<\/strong>. Raise both arms halfway so that elbows are bent at 90-degrees, lower and repeat for 8 counts (b)<\/strong>. Then position arms so that your elbows are bent at 90-degrees and raise both dumbbells to shoulders, lower and repeat for 8 more counts (c)<\/strong>. Finally, return arms fully extended down at sides and raise both dumbbells the full range of motion to shoulders and lower for the final 8 counts (d)<\/strong>. Repeat sequence 2 times with 60 seconds rest between sets.<\/p>\n

Originally published November 2016. Updated February 2018.<\/em><\/p>\n

Read More
\n<\/strong>5 Easy Arm Exercises for an Awesome 30-Minute Workout<\/a>
\n8 Arm Exercises You Haven’t Done Before<\/a>
\n3 Quick Triceps Exercises for Stronger Arms<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Strong, toned arms are like a badge to be worn with pride! And they\u2019re easier to get than you think. Start with this six-move triceps and biceps workout.<\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[289,49,281,341,343,99,100],"class_list":["post-45150","post","type-post","status-publish","format-standard","hentry","category-exercise","category-fitness","category-strength-training","tag-exercise","tag-featured","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/45150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=45150"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/45150\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=45150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=45150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=45150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}