If your arms lack definition and tone, begin an arm-strengthening workout routine to build muscle in your biceps, triceps and forearms. While strength-training machines are beneficial for beginners, try to perform your arm exercises with free weights to utilize more muscles during implementation. Using both primary and secondary muscles during training will create a more sculpted, even tone for better-looking, stronger arms.
Biceps
Begin your arm-strengthening workout with dumbbell arm curls. Sit on the edge of a weight bench with your back straight throughout the exercise. Keep your palms facing upward as you bring the dumbbell toward your shoulder. Perform hammer curls in the same manner as arm curls, except keep your palms facing your body throughout the motion of the exercise. Finish your biceps workout with concentration curls, keeping your elbow on the inner thigh of the corresponding leg. Arm curls and hammer curls may be performed with both arms simultaneously, or alternating arms between repetitions or sets. Concentration curls are performed with one arm at a time. Try to perform three sets of 10 to 12 repetitions of all three biceps exercises.
Triceps
Strengthen your triceps with dumbbell triceps kickbacks. Stay bent at the waist with your knees slightly bent for the duration of this exercise. Perform triceps extensions sitting on the edge of a weight bench or while sitting on a stability ball with your back straight. Grasp both hands around a dumbbell as you lower and raise the weight behind your head. Perform three sets of 10 to 12 repetitions of triceps kickbacks and triceps extensions.
Forearms
Strengthen your forearms with a barbell or with a dumbbell in each hand. Grasp the barbell or dumbbells with your palms facing the floor as you bend your wrists to bring the weight toward the top of your forearm. This will strengthen and tone the tops of your lower arms. Reverse the motion by flipping your hands over so that your palms are facing the ceiling and bring the weights toward the bottom of your forearm to strengthen and define the bottoms of your lower arms. Perform three sets of 10 repetitions of both of these forearm-strengthening exercises.
Aerobic Exercise
No workout program is complete without implementing a consistent aerobic exercise routine to burn excess fat from the body. If you want to show off your hard work from strength training, cut the fat away from your body by performing 30 minutes of aerobic exercise daily. The more vigorous the activity, the more calories you will burn and fat you will lose. Try jogging, running, swimming laps, hiking or biking on hilly terrain to keep your aerobic workout fresh and enjoyable.
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