So you want toned arms? You’ll have to work them hard — biceps, triceps and shoulders. All you need to turn those arms into sculpted works of art is a pair of free weights. Not quite sure what to do? Well, here are 17 free weight exercises that will tone your arms in no time. Combine these exercises with a healthy diet and detox water for success.
1. Hammer Curl:
This exercise is great if you're looking to add a little bump to your bicep! Click here to see how it's done.
2. Concentration Curl on Stability Ball:
If multitasking comes naturally to you, you'll love this combination of biceps and core stability! Check out how to do this move here.
4. Crossover Hammer Curl:
This great alternative to your average Joe hammer curl is sure to hit some of those hard-to-reach places. Click here to see how it's done!
5. Reverse Bicep Curl:
In just one exercise you can tone the back of your biceps and your forearms! You may need to swap out for some slightly lighter dumbbells during this move! Click here for more instructions.
6. Horizontal Bicep Curl:
This move will really work your biceps, as long as you keep your upper arms around shoulder level and only bend from the elbow. To see how it's done, click here.
6. Overhead Triceps Extension on Stability Ball:
This exercise engages your core and your triceps! Just make sure you keep your elbows pointed at the ceiling. For further directions, click here.
7. Skull Crusher
Sounds pleasant, doesn't it? At least you can lie down for this one! Grab one weight with both hands and bend the arms at 90 degrees. Start with straight arms, holding the weight over the chest. Using your triceps to counterbalance, drop the weight slowly toward your forehead, then squeeze the back of your arms to lift it the starting position. There is no actual skull crushing involved, but it sure makes you feel like one bad mama jama. Crush it here.
8. Tricep Dips on Step:
Keys to performing this exercise correctly? Your arms should be locked in at your ribcage. Also, make certain that you are only bending at the elbow and that your booty is as close to the step as possible. If this is too difficult, bend your knees and bring your feet in closer to the step. To check your form click here!
9. Kneeling Triceps Extension:
In order to crank up the heat, make sure that you keep your arm straight as you extend! For some more helpful hints, click here.
10. Horizontal In-And-Outs:
You will feel the burn in your triceps after just a few reps with the horizontal in-and-outs, but the burn means it's working! Keep it up! Click here for further directions.
11. Triceps Extensions:
Keep your elbows close to your ears throughout this exercise to enhance your posture! For more information click here.
12. Triceps Pushup:
Ready to crank up the heat? This intense move will have your triceps burning in no time! Not ready to perform this pushup on your toes? No worries, drop your knees to the ground. Just click here for the full instructions.
13. Bent Over Row:
This move will pump up your energy and your heart rate! Make sure you start out with a light weight until you feel comfortable with the posture. Click here for more details.
This move will really sculpt and mold those shoulders! Make sure your arms are extended as straight as possible for the best results. Click here for full directions.
15. Upright Row
You have many options when it comes to upright rows. You can use dumbbells, a bar or the cable machine with a bar attachment on it. Hold the bar or weight down in front of your legs and then slowly bring your elbows up to shoulder height. Make sure to keep your hands close to your body. You don’t want the arms to go out and up, but rather straight up and down from the starting position. Read more here!
16. Butterfly Shoulder Press
This is the ultimate upper body multitasker—targeting your shoulders, triceps and biceps! Keep your arms raised to shoulder level to really feel the burn. Get the details on this move here.
17. Rear Delt Raise:
Here’s another one that works your shoulders and your upper back at the same time. You can either sit or stand for these (sitting is more challenging). Hold a weight in each hand and bend your body at the hips with slightly bent knees and a straight back. The weights should be hanging down in front of you. Slowly raise your arms up and to the side as if you were making a “T” and until they are even with your shoulders. A slight bend in your elbow is okay, but you don’t want too much of one. Check it out here!