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Arm toning workouts are designed to tone and shape your arms while you burn fat. This workout is a great way to get the perfect arm shape. In this article, we will discuss Arm toning workouts and how we shoud properly do the exercises.
What is an Arm Toning Workout?
The name “arm toning” comes from the idea that these workouts help to tone the arms and improve muscle definition. Most people who do arm toning workouts focus on one arm at a time, but some people will do them both arms at once.
Arm toning workouts can be done using dumbbells or by holding your body weight up in front of you and then curling it over your head in a circular motion. If you have access to resistance bands, you can also use them during this workout to increase the challenge level.
Arm toning workouts are a great way to sculpt your arms and create definition. They are effective because they work the entire arm, not just one specific muscle.
The arm toning workouts are based on the principle of working out with weights in a push-pull fashion. The weight is moved from one hand to the other, which targets different muscles in each arm.
Arm toning workouts can be done at home or in the gym with dumbbells or exercise machines.
Is Arm Toning Workout safe to do?
Arm toning workouts are a type of exercise that involves lifting and swinging your arms, usually in front of your body. It is a popular trend among Instagram fitness stars and celebrities.
This is a question that has been asked by many people, especially those who have recently started doing arm toning workouts.
The answer is yes, these arm tonings are safe to do. They just need to be done properly and with caution.
Also, Arm Toning workout is safe for most people because it does not put any stress on the joints and muscles. The only risk associated with this type of workout is that if you are not careful, you can cause damage to your joints or muscles by using too much weight or doing the wrong exercises.
Benefits of doing Arm Toning Workout
Arm toning workouts are becoming more popular because they provide a lot of benefits. They help you lose weight, build muscle and improve your overall health.
Arm toning workouts have been gaining popularity in recent years because they provide a lot of benefits. They help you lose weight, build muscle and improve your overall health.
Arm toning is a type of workout that strengthens the muscles in your arms and shoulders. It is a great way to tone the arms and get them in shape for any type of fitness activity.
The most important benefit of doing arm toning workouts is that it leads to strong, well-toned arms. It also burns calories and tones other muscles, such as the abs, thighs, and butt.
Also, Arm toning workouts are very effective for building lean muscle mass on your arms because they focus on strength-training exercises with lighter weights.
Some of the benefits that people get from doing an arm toning workout:
- Increased muscle strength
- Improved posture
- Improved balance
- Reduced risk for injury
- Arm toning workouts are low impact
- They are great for beginners because they can start from the beginning of the workout and progress to more intense levels as they get stronger
- Arm toning workouts help improve flexibility in the shoulders, chest, biceps, triceps, forearms, wrists and hands
Risks of doing Arm Toning Workout
Arm toning workouts are a popular trend nowadays. They are mainly done by women who want to get toned arms. However, there is a risk involved in this workout. It is important for people to know the risks of doing these types of workouts before they start doing them regularly or without supervision from a doctor or trainer.
There are some risks associated with Arm Toning Workouts, such as:
- Muscle soreness
- Wrist or elbow pain
- Muscle tears and strains
- Joint pain
- Injury to the elbow joint
- Muscle tears
- Ligament tears
The risk for these injuries can be mitigated by using light weights and not going to failure, but even then it’s not always possible to avoid injury if you’re not careful about your technique during the workout.
Best Arm Toning Workouts that are good for you
This beginner exercise focuses on the shoulder muscles and isometrically strengthens the biceps and triceps. You can make smaller or larger circles, but ensure that you maintain tension down your arm throughout the full set.
To perform arm circles:
- Stand tall with your arms straight out to your sides and your muscles contracted down the length of your arm.
- Slowly make circles with your arms by rotating them around your shoulders while keeping them straight and your elbows locked with tension.
- Perform 3 sets of 10–20 repetitions in both directions. You can perform sets of large or small diameter circles to slightly change the effort required.
Arm front raises
This exercise targets the front of your shoulder and isometrically strengthens your biceps and triceps. To make this more challenging, grab two cans of soup or two water bottles to add weight.
To perform arm front raises:
- Stand tall with your arms out to the front, locked out straight with your thumbs toward the ceiling.
- Raise your arms overhead while keeping them straight and locked out until they point straight up overhead, with your upper arms blocking your ears when viewed from the side.
- Slowly lower your arms to the starting position.
- Perform 3 sets of 10–20 repetitions.
Arm lateral raises
This exercise targets the top of your shoulder and isometrically strengthens your biceps and triceps. To make this more challenging, grab two cans of soup or two water bottles to add weight.
To perform arm lateral raises:
- Stand with your arms at your sides and your palms facing inward toward your hips.
- Keep your arms straight and raise them to the side until your body makes a “T” when viewed from the front.
- Slowly lower to the starting position.
- Repeat for 10–20 repetitions.
This exercise strengthens the shoulder and triceps and improves shoulder mobility.
To perform wall angels:
- Stand with your back against a wall with your knees bent and your feet roughly 1–2 feet (about 0.5 meters) away from the wall. Your head, upper back, and tailbone should be in contact with the wall.
- Bend your elbows to 90 degrees and raise your arms until your upper arms are parallel to the floor, as if you’re putting your hands up.
- Extend your arms overhead until they’re straight. Aim to keep your arms, head, upper back, and tailbone in contact with the wall.
- Return to the starting position.
- Repeat for 3 sets 10–12 repetitions.
Downward Dog to plank
This exercise strengthens the chest, shoulders, and triceps. It’s an excellent way to begin building strength in the top of a pushup position.
To perform Downward Dog to plank:
- Begin in a pushup plank position with your hands under your shoulders and your arms straight. You can start with your knees on the ground if the pushup plank position is too challenging.
- Raise your hips and press backward with your arms to arrive into the Downward Dog Pose. If you started from your knees, you will raise your knees off of the ground once you have pushed back enough to do so.
- Stabilize briefly in the Downward Dog Pose before returning to the starting position.
- Repeat for 3 sets of 10–12 repetitions.
This exercise is a plank variation that strengthens your shoulders, triceps, and biceps.
To perform the plank tap:
- Begin in a pushup plank position with your hands under your shoulders and your arms straight. Keep your spine neutral. To make the exercise more challenging, keep your feet together. To make it easier, widen your feet.
- Bring your left hand up to your right shoulder and tap it before returning your hand to the floor.
- Repeat with your right hand and left shoulder.
- Perform 3 sets of 10–12 repetitions on each side.
The classic pushup strengthens the chest, shoulders, and triceps with no equipment. You will also need to engage your core to maintain the position, which adds a bonus core component to this arm exercise.
Perform the pushups on your knees if the standard variation is too challenging.
To perform a pushup:
- Begin in a pushup position with your hands under your shoulders, spine neutral, and legs straight. If needed, keep your knees on the ground to reduce the difficulty level.
- Lower your entire body in unison toward the floor by bending at the elbow. Keep your elbows close to your sides or at about a 45–degree angle. Lower your chest until your upper arm is parallel to the floor.
- Push through the floor to drive back to the top position, maintaining control the entire time.
- Repeat for 3 sets of 10–12 repetitions. If the sets become too difficult, you can revert to the knees-down variation.
For this dip variation, all you need is a chair. This exercise primarily targets the triceps and chest.
To perform bodyweight triceps dips:
- Place your hands shoulder-width apart on the chair you’re propping yourself upon.
- Shift your pelvis and bottom forward so there’s a gap of 3–6 inches (8–15 cm) between your back and the chair, giving you clearance as you dip down.
- Bend your legs to a 90–degree angle with your feet planted firmly on the ground, or extend them out in front of you (but don’t lock your knees).
- Slowly lower your body straight down and then push back up, focusing on engaging your triceps.
- Complete 3 sets of 10–12 reps.
Mistakes that most people do when doing the Arm Toning Workout
Cheating by swinging
Arm exercises are easy enough to build into a novice workout using free weights, but they’re just as easy to cheat a full rep. As you fatigue, you may find you begin to lose some momentum from the shoulder, meaning you swing the final few reps on the curls to complete your set.
If you’re struggling to complete a full set with the correct form – drop the weight, otherwise you’re only cheating yourself. Another option is to use a bench or machine to hold the arm in place, forcing correct form. By keeping your form strict, you’ll isolate the muscle and overload the desired area, resulting in quicker and more efficient toning or muscle increase over time.
Speeding your reps
Sure, workouts can be painful, so it makes sense that you’d want them to be over as quickly as possible. Completing quick reps isn’t going to give you the strength gains you desire.
You should be aiming for a 1-2 second contraction and eccentric phase. If you are going any quicker than this, you won’t be applying enough resistance on the muscle. Slow it down and drop the weight if needed.
Training arms too frequently
The muscles in the arms are much smaller than the rest of the body, so you need to ensure you have enough rest between workouts to continue progressing with your training. If you overload the arm too often in a week, not only will you negatively impact your strength gains because your muscles don’t have time to recover, but you’ll also impact upper body workouts more generally, meaning you’ll struggle with chest, back and shoulder workouts if the arms are feeling tired.
Aim to train the arms a maximum of 2 days a week, and schedule your workouts so a lower body session follows are a tough upper body day. This will help the upper body recover whilst still remaining active.
Failing to rest your entire body
And, rest. Rest days are some of your most important days, because without adequate rest you will quickly enter an overtraining phase and you’ll begin to see your fitness gains reduce.
The key is to listen to your body. If you begin to feel a little lethargic and under the weather, rest up or switch to a restorative yoga class, take a walk, or generally chill out and take it easy.
Safety tips before doing Arm Toning Workout
Follow these tips to stay safe during your workout:
- To prevent injury, be sure to use proper form and avoid using a weight that’s too heavy.
- If you’re unsure how to do arm-strengthening exercises safely, work with a certified personal trainer until you can do the exercises correctly on your own.
- For exercises that require you to move a dumbbell over your head — like a military press, chest press, or overhead extension — you may want to have a spotter to help you control the weights when they start to feel heavy.
- Warm up before working out with weights. Take a brisk walk, or do arm circles, arm swings, or pushups to get your blood circulating and your muscles warmed up.
- Rest for a day or two in between your arm-strengthening workouts to allow your muscles to recover.
Summary and Conclusion
Strengthening your arms should be a key component in your fitness routine. While there are many arm exercises out there, finding good arm exercises that do not require equipment can be challenging.
The exercises in this article are an excellent starting point and progression for your equipment-free arm workout program.
In the long run, you will need to branch out into equipment-based exercises for continued muscle growth.
Nevertheless, if you want to strengthen your arms and do not have the equipment, you have some excellent exercise options to get you started.