what is a good work out for your arms to get them nice and tone?

Question

not that they are super flabby, but i'd like to tone them up a bit.

any tips?
i have a gym membership, but i'm not sure what to do?

Answer 1

I would recommend two main exercises for arm toning:

1) Bicep curls for biceps. Pick up a light dumbell you can curl 8-12 times (reps). Stand and have the weight in your fully extended arm. Curl the weight up to your same shoulder while twisting your wrist clockwise as far as you can. Bring down the weight while untwisting your wrist. Rest. Repeat. Do this for 4 times (4 sets of 8-12 reps) on each arm. The twisting of the wrist ensures you work the full bicep. When curling, pretend your elbow is screwed into your side. You should not arch your back or swing the barbell to gain help via momentum. If so, then your weight is too heavy.

2) Tricep extensions for triceps. Pick up a light dumbell you can safely extend over your head 8-12 times (reps). Stand (or sit) and have the weight in hand. Raise your elbow close to your ear and pretend your elbow is screwed into your head at that point. Do not move your elbow for maximum gain. Raise and lower the dumpbell behind your head 8-12 reps of 4 sets per arms. Again, don't arch your back.

Light weights. Many reps and sets is your key to toning.

Answer 2

noo!!!!!!!!!!
dont go lifting weights just like that!!
you'll end up hurting your self or looking like she hulk
if you wanna hit the weights and a means to tone hit them light and do more reps then you would normaly do
ie
if you can curl 50 and do 3 sets of 10
do 25lbs and do 3 sets of 30
get it? heavy builds light tones
also if you want your arms to better you need to work the other bicep muscle its under what you see when you flex. if you work that you can get a better look. how?
make a muscle, then turn you hand away from you so you see the back of your hand. thats how you would curl to work that muscle it called the bicep brachii if i remember correctly
also you need to do tricep excercises to balance it out or youll be a FREAK :P so do some tri work also.
i used to take a class with a former miss figure contestant as my teacher. she was hot so i remebered a few thing :)

Answer 3

Lite free weights will help tone your arms. Bicep curls and doing a french press with weights being pushed up straight over your head are good ones to do.

Answer 4

Push ups are the best to tone up quick. Seriously if you do 50 push-ups a day for 2 weeks your arms will be amazing.

Answer 5

This is simple and it works for me... extend you arms out to your holding them up at your shoulders (like a T). Move them in small circles do some forward... maybe 50 or 100, and then do the same amount of these backwards. It really does work well!

Answer 6

swimming is GREAT for the arms.

actually swimming is great for your whole body, but if you don't have a pool at your gym, try just some weight workouts, do curls with the barbells.. try starting with 5 pounds for each arm in sets of 15 or 20.

Answer 7

dumb bell lifts for biceps and triceps

10lbs or less 5 pyramid reps 10, 8, 6, 6, 4 every other day

Answer 8

i would tell u to start lifting weights right at 5 pounds and every other day . i play football and all the moves i do is squats military press bench press and power cleans

Answer 9

use free weights and bands..ask one of the instructors and I am sur ethey will be happy to help.Or get a personal trainer- I considered it for a long time and now am sorry didnt just go for it sooner , that is the best way to get results.Good luck!

Answer 10

PRECHER CURLS. close grip on the bench. tricept pull downs.

do 3 sets of each. 12-10-8 reps at comfortable weight. if you overdo it your muscles will get sore. when they do give them time to rest.