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Exercises to Firm Up Arms in One Month

by
author image Jessica Kucinski
Jessica Kucinski has been involved in the fitness community for nearly a decade. She began her career as a personal trainer, and soon entered the health care field, working as an exercise specialist for Healthsouth Physical Therapy. Kucinski has completed her graduate degree and is the current owner/head instructor of Montville Adventure Boot Camp for Women.
Exercises to Firm Up Arms in One Month
Man doing pushups Photo Credit Stockbyte/Stockbyte/Getty Images

Overview

Whether you have a special event coming up or are getting ready for summer, you can tone up your arms in just one month with some basic exercises. Pushups and dumbbell exercises are essential to quickly firming your arms. When working on toning your arms, you will also be working on the muscles in your shoulders, back, chest, biceps and triceps. The back and chest muscle exercises use your arm muscles, which helps you tone up faster.

Pushups

Pushups are a great way to work your chest, triceps, and shoulders. With your toes on the ground, hands directly under your shoulders, slowly lower your chest to the floor, and return to start. If you are not strong enough to perform this move as is, you can modify it and do it on your knees.

Dumbbells

You will need a set of medium weight dumbbells and an exercise mat. Medium weight dumbbells should feel manageable when you initially pick them up, but the last few reps of each final set should feel challenging. Do three sets of 8 to 12 repetitions for each exercise. Do these exercises at least three days each week.

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Rows

Begin standing with your knees soft and your abs tight. Slightly bend over from the waist, so your chest is facing the ground. With one medium to heavy dumbbell in each hand, bend your elbows and pull the weights up, as if you were starting a lawnmower. Slowly lower back to start. Rows work the muscles in your arms and back.

Overhead Shoulder Presses

Begin standing with a set of light to medium weights in your hands. Be careful not to choose a weight that is too heavy, as shoulders are generally weaker than other muscles in your upper body. Lift weights with your palms facing forward until weights are overhead and your arms are fully extended. Slowly lower until your hands are near your shoulders, and lift weights up overhead again.

Bicep Curls

Begin standing with a medium to heavy set of dumbbells in your hands. Keep your knees soft and abs tight. With your palms facing up and elbows remaining at your waist, bend your elbows and curl the weights towards your shoulders. Slowly lower back to start.

Triceps Kickbacks

Begin holding a set of medium to heavy weights. With your knees soft and abs tight, bend slightly forward from the waist. Your arms should be at your sides, elbows bent, as if you were at the top of the row movement. Slowly straighten your arms and return back to the bent elbow position. Your focus should be on bending and straightening your arms. This targets the muscles in the back of the arms, the triceps.

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References

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