When considering how to tone your arms, you need to understand the variety of workout options available to you. For an intense challenge with powerful results, tone your arms with exercises that use an E-Z curl bar. This bar resembles a stretched out “W” and typically has rough grooves to provide a better grip. Wear your workout gloves to protect your hands from small tears or cuts.
If you are learning how to tone your arms, remember to allow for a day of rest between workout sessions, perform 2-3 sets of 8-12 repetitions and use a weight load that fatigues your muscles on the final two reps of each set for each of the following:
Preacher Curls target your biceps, which tones the fronts of your upper arms. Rest your elbows in the center of a preacher curl bench with them positioned shoulder-width apart. You can sit or stand for the exercise, but keep in mind you will be leaning slightly forward, so if you have back discomfort, a seated option is more supportive. Grasp the E-Z curl bar with your palms facing up. Exhale, bend your elbows and raise the bar until your forearms are perpendicular to the floor. Pause for one second and then lower the bar until your arms are fully extended.
Lying Triceps Extensions tone the backs of your upper arms. Lie face up on a flat bench. Hold the E-Z curl bar with your hands slightly narrower than a shoulder-width apart. When your arms are straight up from you chest, your palms will be facing toward your feet. Keep your upper arms vertical with the floor as you slowly bend your elbows and lower the bar toward your forehead. Before it touches you, straighten your arms to the starting position.
Close Grip Bench Presses will finish off your arms. After you finish your set of Lying Triceps Extensions, remain with your arms extended away from your chest. Then, inhale, bend your elbows and lower the bar toward your chest. Before it touches you, quickly press it up to the starting position. These reps are performed quickly to burn out the remaining energy in your arms.
Reverse Curls will enhance your forearms. From a standing position, grasp the E-Z curl bar with your palms facing down and close together. Bend your elbows to raise the bar toward your shoulders. Release and repeat.
Looking to really build some strength in your arms? Check out our recent post on building arm muscle.
Image Source: Maciej Kraus
