Three Quick Workouts to Get Toned Arms

It’s finally summer and you’ve been working hard to get your body bikini ready? Maybe you’re like me and hate arm day so you just can’t seem to get your arms toned. This post will give you three quick and easy workouts to get those arms tight and toned. For these workouts you’ll need a set of dumbbells (any size/weight that you are comfortable with).
Workout One: Bent Over Dumbbell Rows
For this workout you want your feet shoulder width apart, knees slightly bent, and you want your torso to be almost parallel to the floor but not completely. Hold one dumbbell in each hand. Once you are in the position, you want to pull your dumbbells up towards your body. Your elbows should be out on either side of your torso in 90 degree angles. After you have brought the dumbbells up, you want to bring the weights back down to the beginning position with your arms hanging, then repeat. For this you will want to do 3 sets of 10 with one minute breaks in between each set.
Workout Two: Overhead Tricep Extensions
You can do this workout sitting or standing, which ever way is comfortable for you. Only one dumbbell is needed for this workout. Start holding the dumbbell in a vertical position with both hands. You want to hold the dumbbell above your head. Next you want to bend your arms at the elbow and allow the dumbbell to come behind your head. Make sure that you are keeping your elbows facing towards the front in a stationary position. After this, you want to extend your arms back up and then repeat. For this workout, you will also want to do 3 sets of 10 with one minute breaks in between.
If you workout at a gym, you more than likely have an assisted dip & pull up machine. Before getting on, make sure you adjust the machine to a weight you are comfortable with. Make sure the weight is comfortable but still challenges you a bit. You can utilize this machine by holding on to the bars above your head, placing you knees on the platform (you should be in a kneeling position) and pulling your body up with bars. The platform will assist you in pulling up your body weight. This is the perfect machine to use until you are able to do a pull up on your own. For this workout you will want to do 3 sets of 8 with one minute breaks in between each set.
You should workout your arms at least once or twice a day at the gym. Stay consistent and don’t cheat the workout! You should see results in a few weeks! If you decide to try out these workouts make sure you tweet us (@PABPGirl) pictures of your results, or if your arms are already toned, comment down below some workouts that helped you!
-Tanece Nicole
PABPG Collegiate Ambassador

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