Top 6 Exercises to Tone Your Arms

Updated OnSeptember 9, 2013
Written by
Janet Lee

Whether your gown is strapless, strappy or halter, toned arms are key to looking your best. We've asked the experts and they showed us the best exercises to help you get toned arms fast.

When your shoulders, biceps, and triceps are in full show-off mode, find relief in this: these small muscles respond quickly to strength training. When you do these six exercises two or three times a week, you will get gorgeous toned arms no matter what your fitness level.

These arm exercises, created by Jonas Serrano, president of Phyt Condition in New York City, are tougher than your garden-variety biceps curls, so you get more sculpting out of each rep. Trust us: When the day to wear your spectacular dress comes, your toned shoulders and taut triceps will be the ultimate accessories.

What to Do

Warm up with some easy cardio for five minutes, then do two or three sets of each exercise; rest for 30 seconds to a minute between sets. Remember to add cardio to your exercise program several times a week to blast any fat that's covering up your soon-to-be-sexy muscles

You'll Need

?a set of 5- to 8-pound dumbbells
?a stability ball
?an 8- to 12-pound weighted ball

You can find equipment at theshapestore.com.

Triple Play

Works biceps, shoulders and triceps

  • Hold a dumbbell in each hand and stand with feet shoulder-width apart. Raise arms out to the sides at shoulder height, palms facing up.
  • Bend elbows 90 degrees, keeping upper arms parallel to floor and shoulders pulled down (palms face in here).
  • Extend arms overhead, palms facing each other, then bend elbows and lower weights behind head. Reverse move to return to start and repeat. Do 15 to 25 reps.

Shoulder Dip

Works shoulders, chest and core

  • Get in push-up position on your hands (keep them wider than shoulders) and knees, toes off the ground. Tighten your abs so your body is aligned from knees to head.
  • Bend elbows, lowering left shoulder toward the floor, and look to the right. Press up and repeat, lowering right shoulder on the next rep. Do 12 to 24 reps, stopping before you're fatigued.

Walk-Out

Works chest, triceps and core.

  • Stand with feet wide. Squat, then walk hands out until hands are under chest, fingers angled in.
  • Lower chest, then press up and walk hands to feet. Walk out again and repeat. Do 10 to 20 reps.

Side Arm Curl

Works biceps, core and shoulders.

  • ?Hold a dumbbell in left hand and lie with left side on a stability ball so your upper arm is resting on the ball. Stagger feet and extend left arm toward floor, palm facing up.
  • Curl weight up, turn palm to the right and lift elbow to shoulder height. Return to the starting position; repeat. Do 15 to 25 reps; switch sides to complete set.

Plank Press

Works triceps, shoulders, chest and core.

  • Get in plank position on your toes and forearms, elbows aligned under shoulders. Lower onto knees.
  • Keep abs tight and palms stationary as you straighten both arms; if that's too hard, straighten one arm at a time. Lower elbows and repeat. Do 10 to 20 reps.

Preacher Curl On Ball

Works biceps and core.

  • Hold a weighted ball in both hands and lie on a stability ball so it's centered under your rib cage and your upper arms are resting on it. With feet wide and hips lifted, extend arms down.
  • Curl ball toward head, keeping upper arms still. Return to starting position and repeat. Do 15 to 25 reps.

This article originally appeared on Shape.com.