Toning your arms in one month takes effort and strict attention to form. Not moving through a full range of motion, for example, will yield mediocre results at best. The goal is to work all parts of your arms, including the biceps, triceps and forearms. The triceps sit on the back of the upper arms and the biceps sit on the front. Your best bet is to incorporate free weights into your exercises because they lead to a higher amount of muscle recruitment than do machines.
Step 1
Lie face-up on a weight bench to do barbell close-grip bench presses. Grasp the bar with your hands about 10 inches apart. Push it off the supports and hold it straight above your body with your arms fully extended. Lower the bar down slowly by bending your elbows and stop when the bar is right above your chest. Push the bar back up steadily and repeat. Keep your arms close to your body as you lower the bar.
Step 2
Use the weight of your body to do dips. Stand on a dip machine with your feet on the lower supports and hands on the parallel bars. Remove your feet from the supports and hold yourself in the air with your arms fully extended and legs hanging straight down. Lower your body down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat.
Step 3
Execute a set of twist curls to tax your biceps. Stand with your feet shoulder-width apart and hold dumbbells down at your sides with your palms facing inward. Keep your upper arms still as you bend your elbows and lift the weights up. Twist your wrists as you lift the weights so your palms face your chest. Squeeze your biceps forcefully for a second, and then slowly lower the weights and repeat.
Step 4
Execute a set of reverse curls to work your biceps and brachioradialis, which runs down the top of the forearm. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand, shoulder-width grip. Keep your upper arms tight to your sides as you bend your elbows and lift the weight up. Stop when your palms face forward and hold for a second. Lower the bar back down slowly and repeat.
Step 5
Use a set of dumbbells to do wrist curls for the inside of your forearms. Kneel in front of a bench with your forearms resting across the top and dumbbells in your hands. Turn your palms up and place your wrists just past the edge of the bench. Lower the dumbbells down by bending your wrists, then lift them up as high as possible and squeeze your forearm muscles for a full second. Repeat for a set of repetitions.
Tips and Warnings
- Perform 10 to 12 reps and do four or five sets of each exercise. Work out three days a week on nonconsecutive days. If you have excess fat on your arms, you will need to incorporate cardio into your workout plan. Choose a form that you like and work out for 45 to 60 minutes, three days a week on non weight-training days.
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