Starting to work out can be exciting, especially when it comes to toning your arms. If you're new to exercising, there are plenty of simple arm exercises you can try to build strength and make your muscles firmer. Whether you want stronger biceps, triceps, or just toned arms, these exercises are perfect for beginners. In this guide, we'll look at easy arm workouts that are effective and not too hard for beginners. Let's begin your fitness journey by trying out these simple arm exercises. Strengthen your arms, tone your muscles, and enjoy the benefits of starting your workout routine. Get ready to feel the burn and see positive changes in your fitness goals.
# Overhead Triceps StretchAn overhead triceps stretch is a simple stretch that can work those triceps. The best part is you don’t need any equipment for this exercise. Here’s how you do it:2
- Begin with your feet hip distance apart and move your shoulders back and down.
- Reach up to the ceiling with your right hand, taking care that your shoulders stay away from the ears.
- Now bend your right elbow as you bring your right hand down to the center of your back, palm side touching your back.
- Reach your left hand up to the ceiling next, and then bring it down so the fingertips rest on the right arm just above your elbow.
- To deepen this stretch, try applying a light pressure with your fingers.
- Hold the pose for 15 to 30 seconds. Make the stretches deeper with each repetition.
# Chest Press
If you have access to a barbell and bench, this is a great arm-toning exercise that also works your chest and shoulders. Try and have a friend or trainer act as your spotter to help you with the barbell if needed.
- Lie on your back on a flat bench, your hands just a little more than shoulder-width apart, holding the barbell firmly.
- Push your feet – which should remain flat – into the ground. Press your hips into the bench as you lift the bar up off its rack.
- Bring the bar slowly down to your chest, letting your elbows bend a little out to each side.
- Continue lowering it until your elbows are a little below the bench. Push your feet into the floor to enable you to press the weight of the barbell up and return it to its starting position.
# Hammer CurlAnother good beginner exercise to tone the arms is the hammer curl.4 You only require dumbbells for this one, so no major investments there! Simply follow these steps:
- Stand with dumbbells in each hand and feet shoulder-width apart.
- Curl your dumbbells up to your shoulders, rotating your hands but taking care to keep the upper arm stationary as you do so. Your thumbs will face your shoulders.
- You will feel your biceps contract fully. When this happens, hold your position and squeeze the muscle before bringing your arm back to the original position.
# Biceps CurlsBicep curls are also done with a dumbbell and, as the name suggests, work on the biceps.
- Keep your arms extended with elbows straight and down by your side, as you stand comfortably with feet shoulder-width apart.
- Bend your arm at the elbow and rotate your forearm so that your palms face your torso as you bring the weights up to chin height.
- Slowly lower the weights back to the start position.
# Triceps KickbackTricep kickbacks are an exercise you’re quite likely to have seen someone doing at the gym or in workout videos online. This is a great way to sculpt those arms, provided you manage your posture and technique right. Do it wrong and you could wind up straining your back, so be careful and take it slow.
- Take a dumbbell in just your left hand. Stand with your right leg slightly forward and your weight balanced evenly through the heels of your feet. Engage your core and abdominal muscles to keep the spine stable. Place the right hand on the right thigh and lean forward so the weight from your upper body moves to the right. Align the head with the spine.
- Now bend your arm at the left elbow and lift your left upper arm toward your chest, keeping it parallel to the torso by your side. Your forearm should now be nearly perpendicular to the ground.
- Exhale as you straighten the left elbow, keeping the upper arm stationary and in place close to the torso. Your lower back mustn’t sag and your torso should not rotate – this can strain your back or leave you with a badly pulled muscle.
- Inhale as you bend the elbow, bringing your arm back to its original position. Again, ensure your torso stays in place and your upper arm is close to and parallel to the torso.