Whether you’re shaking someone’s hand or rocking your best summer t-shirt or tank top, arms are visible, prominent parts of our lives. Having strong, toned arms will help you look and feel good as you go throughout your daily life. This workout is designed to give you tone and muscle group separation.

Contrary to many people’s belief this kind of tone doesn’t come from hundreds or thousands of biceps curls. It’s important to workout your triceps and shoulders along with your biceps as these are the muscle groups that will truly help you lose that extra jiggle.

Notice here that we’ve brought together exercise for each of these three muscle groups (biceps, triceps, and shoulders). If you’re starting to feel fatigue in one muscle, switch up the exercises to work a different muscle, then come back to the next exercise for the first muscle group. This will give you a chance to rest and recover to really power through your workout.

Exercise no. 1

Tricep Pushdowns

4 sets of 10 reps

  1. Attach an EZ bar or rope attachment to a high pulley. Stand 1-2 steps away from the pulley with your feet shoulder width apart.
  2. If you’re using an EZ bar hold the bar on the inside grips with your palms facing down and your hands in an almost upside down V following the natural curve of the EZ Bar. If you’re using a rope attachment hold the ends of the rope out in front of you in an upside down V shape.
  3. Keep your elbows into your body and your upper our stationary. While exhaling, slowly bring the EZ bar or rope downwards towards your legs as far as you can. During this movement it’s very important you keep your wrists as straight as possible – rotating them with the movement to avoid injury.
  4. When you get to the bottom of the movement pause for moment. Now slowly inhale while bringing the bar up towards the starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Tricep Dips

4 sets of 10 reps

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Exercise no. 3

Spider Curls

4 sets of 10 reps

  1. Load a desirable/management amount of weight onto an EZ bar. Hold the EZ bar on the inside grips with your pulls facing upwards and inwards (following the curve of the EZ bar).
  2. Find an incline bench and lay with your torso against the incline portion of the bench with your feet touching the ground. The EZ bar should be in front of you on the other side of the backside of the bench that your torso is on. Your head should be slightly above the top of the bench.
  3. Keeping your elbows into the bench and your torso and your upper arms stationary, exhale while curling the bar up towards the incline side of the bench. Go as high as possible, squeezing at the top of the rep.
  4. Pause then inhale while slowly bringing the bar back to your starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 4

Shoulder Press

4 sets of 10 reps

  1. Start by picking two dumbbells that will allow you to complete the desired number of reps. Sit on a utility or military press bench that will give you back support and place both dumbbells on your thoughts. Grip the dumbbells with your palms facing each other.
  2. Use your thighs to kick the weights up to shoulder height on either side. Your wrists should be rotated so that the palm of your hands are facing forward.
  3. Exhale while pushing (“pressing”) the dumbbells up until your arms are almost fully extended and the two flat sides of the dumbbell touch.
  4. Pause, then inhale while moving the weights back down to shoulder height.
  5. Repeat for the desired number of reps.
  6. Once you’re done with your set, rotate and lower the dumbbells back onto your thighs to prevent injury.
Exercise no. 5

Lateral Raises

4 sets of 10 reps on each arm

  1. Start by picking a pair of dumbbells that will allow you to complete the recommended number of reps. Stand straight with your feet about shoulder width apart with a slight bend in your knees.
  2. Keep your torso upright and your back straight while holding both dumbbells on to your sides. The inside of your hands should be facing each other and your fist should be facing downwards almost as if you’re going to punch the ground.
  3. Lift the both dumbbell up directly up towards your sides until your arms are slightly above your shoulders. Your elbow should be slightly bent but the rest of your arm should.
Exercise no. 6

Incline Dumbbell Curls

4 sets of 10 reps

  1. Select two dumbbells that will allow you to complete the desired number of reps. Lay back on an incline bench with the dumbbells on your knees. While gripping the dumbbells your palms should be facing each other.
  2. Move the dumbbells to each side of your body with your arm/elbow tucked into your torso.
  3. Slowly contract your biceps to pull the weights up while exhaling. Only your forearms should move through the movement. As you get to the top of the rep, squeeze your biceps for a moment.
  4. Now slowly bring the dumbbells back down to the starting position while exhaling to complete one rep.
  5. Repeat for the desired amount of reps.
Exercise no. 7

Cable Curls

4 sets of 10 reps

  1. Attach a cable or EZ curl bar to a low pulley. Stand shoulder width apart, keeping your elbow into your body. Grab the bar with your palms facing up.
  2. Keeping your upper arm stationary, slowly contract your biceps while pulling the bar upwards toward your shoulders. Breathe out as you contract.
  3. While breathing in, slowly bring the bar back to the starting position to complete 1 rep.

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
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