How To: Tone Your Arms

Time and time again, I get asked, “Jacob, how do I seriously tone my arms?!”. Summer is around the corner, sleeves are getting shorter, and that question is finally going to get answered for you. Check out my video below on how to achieve your perfect, toned ‘Summer Arms’. Do 10-12 reps of each exercise, go through all 8 exercises (if you want more in the front and back of the arms, add in tricep kickbacks and bicep curls multiple times each set) and repeat 2-3 times.

A few important notes:

• The bicep curl is the quintessential arm exercise. It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.”

• The triceps are what people are referring to when they say that their arms are flabby. This is the part of the arm that jiggles when you wave. In order to tighten this area and reduce "jiggle" it’s necessary to strengthen the backs of the arms. The most basic dumbbell exercise to accomplish this is a tricep kickback.

• Looking for bulk in addition to tone? “While it’s true that compound exercises do work your arms to some degree, the addition of direct work to a decent muscle-building routine can often make a big difference to your rate of growth,” says PT Christian Finn. If you have access to gym equipment, check out this Mens Health article with more advanced style moves. Read here.

Now let’s get to the exercises!

BICEP CURLS

This exercise targets the bicep muscles. The muscles in front of your arms right above your elbow

TRICEP KICKBACK

This exercise targets the tricep muscles. The muscles in the back of your arms right above your elbow

SHOULDER PRESS

This exercise targets the shoulder muscles. Specifically the anterior deltoids. Other muscles used in a shoulder press are the triceps and the trapezius (base of your skull to middle of your back).

FRONT RAISE

This exercise also targets the anterior deltoids. However, the front raise exercise needs help with other muscles to use as stabilization. These muscles include but are not limited to the biceps, trapezius, erector spinae, serratus anterior, abs, and rotator cuff.

SINGLE ARM HIGH PULL

This exercise targets your biceps, triceps and the upper back muscles (these muscles include posterior deltoids, upper trapezius, rhomboids).

HALO

This exercise targets the forearms, shoulders, upper pectorals, and back. This exercise is great to give a real life example of how we move and use multiple muscles in our movements throughout the day. When do you ever use just one muscle?

REVERSE FLY

This exercise targets the back and shoulders. The main focus of this exercise is the muscles around the shoulder blades. These muscles include the middle trapezius, posterior deltoid, and the rhomboid muscles.

DOUBLE ARM ROW

This exercise targets the back, biceps, and forearm muscles. This exercise should be performed with some of your heavier weights you have.

I hope you enjoy this video - please comment, like, share with friends if you find it helpful!

How to get your best summer arms:

-Do 10-12 reps of each exercise

-Go through all 8 exercises

-Repeat 2-3 times in a row