How to Get Toned Arms

Bye Bye Bingo Arms!

Looking for a way to tone your arms, shoulders, and upper back?

Dying to show off sleek and sexy arms in that new strapless dress?

In this article you are going to get some amazing arm toning exercises for women. In fact, I am going to give you not one, but two arm toning workout routines you can use to get those arms super toned.

First off, I’m here to tell you that you can’t get the arms of a rockstar by simply lifting baby weights every now and then...or by doing that 10-minute arm printout in last-month’s Cosmo.

Instead, try the amazing upper body workouts below -- I guarantee they're unlike any you’ve ever tried before!

How to tone your arms

To get toned arms you need two things:

  1. Low body fat: you need to have a low body fat percentage so everyone can see your sexy arm muscles. The problem is that you cannot spot reduce fat - the only way to lose it is to burn fat off your entire body. So step one is to incorporate some HIT and cardio training into your daily workouts and make sure you eat healthy foods and snacks all day long.
  2. You need muscle! Muscle is what gives your arms their toned look and lifting baby weights is not going to build muscle. You need to work with heavy weights to force your muscle to grow and adapt and look more toned. A good weight to start with is something you can lift 12 - 15 repetitions. If the weight is heavy enough, the last 3 - 4 reps should be challenging for you.

Here are the arm toning exercise routines

These are some of the best arm toning exercises. But, before you jump into this workout you should begin with a warm-up:

  • 10 minute cardio warm-up (to get that heart rate up, and to increase the fat burning power of your lifting workout). You can find some fun cardio warm-up routines right here
  • 5 minute mobility warm-up (stretch to warm up your major muscle groups, and do light exercises like push-ups to get the blood flowing to your arms and shoulders.

Awesome Arm Toning Workouts

This first workout will be done split-circuit style, that is you will do a mini-circuit set of 2 or 3 exercises in a row and then rest, and repeat the mini-circuit set.

Don’t rest between exercises, but rest 20 - 30 seconds between each set. For instance, for the first two exercises in the table below, you would do a set of 15 dumbbell bench presses, immediately followed by a set of 15 dumbbell bent over rows. You would then rest for 20-30 seconds before beginning your next set of 15 dumbbell bench presses and 15 dumbbell rows. The table is color coded to designate what arm exercises are in each mini-circuit set.

Begin by choosing a weight you can lift 12 - 15 times. Keep a workout log and try to add 5% to each exercise each week.

CARDIO WARMUP ~10 MINUTES Easy pace, break a sweat
WARM-UP 10 MINUTES Relaxed Pace
BENT OVER DB ROWS 15 x 4 sets
1 minute rest
1 minute rest
BENCH PUSHUPS As many as you can with good form
BENCH DIPS As many as you can with good form
PLANK HOLD 30 second hold x 2 sets
1 minute rest
HANGING TUCK UPS 10 x 3 sets

Looking for even more arm exercises for women?

I have awesome workouts of the week that I post on my facebook page. Here's a great arm toning workout video from this video series:

And there you have it -- the best arm workouts around! Incorporate these workout routines into your schedule 2-3 times per week, and you’ll be getting compliments on those sexy arms in no time!

You can get awesome arm toning and other workout routine videos just like this by becoming an FtheFreshman15 member!!

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7 thoughts on “How to Get Toned Arms

    • Snow, you are SO very welcome! It is wonderful women just like yourself that lead me to do this in the first place… so it brings me such happiness to hear that you love it so much :)


  1. This looks like an AMAZING workout.

    How long do you think it would take to get a nice buff V on your arm and toned pecs, I already sort of have a v and my pecs are getting toned, but I really want it to be cut.

    Another question, I have 15 lb. and 25 lb. weights, trying to get up to a 30-35 lb. is there any way to safely make that jump to the 25? Or do I need to buy the 20 lb.

    Thanks so much :)

  2. Having read this I believed it was extremely enlightening.

    I appreciate you spending some time and energy to put this article
    together. I once again find myself personally spending way too much time both reading and commenting.
    But so what, it was still worthwhile!

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