Toned triceps and firm biceps — killer arms don’t have to happen using big machines at a gym or health club. Instead, you can work out at home three to four times a week using resistance-training exercises that help to tone your arms. You will need resistance bands and at least two sets of hand weights — typically between 8 and 12 lb. if you are going to really challenge your muscles to build killer arms.
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Curl for Bigger Biceps
The horizontal dumbbell curl amps up the difficulty of a biceps curl by requiring you to hold your arms parallel to the ground. Start by holding an 8-lb. dumbbell in each hand. Turn your palms away from your body and slowly raise your arms at your sides. Bend your arms at your elbows to pull the weights in toward your shoulders. Once you have pulled the weights in, pull them back out to straighten your arms. Slowly lower your arms to your sides and repeat the exercise eight times.
Push Up for Better Pecs
The pushup with single-leg raise can be a challenging variation on the traditional pushup, which is an all-over arm toner. To perform, start in a plank position with your hands on the floor underneath your shoulders and your legs extended with your toes on the ground. Lift your left leg off the ground, just higher than your opposite leg. Bend your arms at your elbows as you lower your chest closer to the ground, feeling your arms working. Stop just before your chest touches the ground, then push back against the ground to straighten your arms. Repeat this exercise five times, then lower your left foot and lift the right. Perform five additional repetitions.
Tone the Triceps With Resistance
The single-arm pulldown exercise involves using a resistance band to tone your triceps muscles, which are located on the back of the arm. Start by holding each end of a resistance band with your hands with your palms facing your chest and your elbows pointing outward. Extend your left arm in the air, holding it higher than shoulder height with your palm facing away from your body. Bend again at your elbow to bring your hand back toward your chest to return to your starting position. Repeat this exercise eight to 10 times. Rest and repeat for two sets.
Extend Up for Toned Shoulders
No killer arm workout is complete without a shoulder-toning exercise like the prone extension exercise. Start by lying on your stomach on the floor with a dumbbell in each hand and your palms facing up at your sides. Contract your shoulder muscles to lift the palms off the ground. Hold this position for three seconds, then lower the hands to the ground. Repeat the exercise eight to 10 times. Rest for 30 seconds and perform two additional sets.