I’m ridiculously excited to bring you today’s workout. Why? Because it could change your life.
I often get asked, “how do you get your arms to look like that?” And the honest answer is, I don’t have one-specific-way to get toned arms, but I do have a few tricks up my sleeve (no pun intended).
I love this arm-sculpting routine because it’s super-duper easy, crazy effective, and involves light weights. Like I’m talking 2-3lb weights max. WHAAA?! If you don’t have light weights at home, just go to Target, buy some up for like $10 and then spend another $237 on stuff you think you need but really don’t – I’m pretty sure that’s Target’s strategy (yeah I’m a “One-Spot” bin junkie, ok?)
I know you are saying to yourself, “no way do those wussy weights create bad @ss arms”. But I assure you, they do! Here’s why:
When you target a specific muscle group with small, concentrated movements for an extended period, you isolate the muscle create constant engagement. That continuous work fatigues the muscle. Ding ding – toning and strengthening! The kicker to this workout is the repetition of small, easy movements. LOTS OF REPETITION. So turn on your favorite TV show, bust out your motivational playlist or stand at the entrance of Target for prime view of the tempting One-Spot bins.
This workout is only 10 minutes, but guaranteed to get your heart pumping, forehead sweating and arms burning! Here is how to transform your arms in 6 moves.
Tricep Lifts – Stand with your feet hip-distance apart. Bend your knees slightly and hinge forward at your waist, bringing your arms up, elbows straight, weights past your hips, and palms facing each other. Then, lift your arms a few inches towards the ceiling, pulsing up and then down. Repeat for 25 reps.
Tricep Squeezes – Keep your weights past your hips and flip your palms to face the ceiling. Then, bring the weights into your body, squeezing your shoulder blades together, and keeping your neck neutral. Repeat the in-and-out squeezing motion for 25 reps.
Backwards Rows – Bring your weights down in front of your ribcage and bend your elbows towards the ceiling, making a 90 degree angle with your arms. Pulse up, bringing your elbows up towards the ceiling, and repeat for 50 reps, being mindful to keep your elbows slightly bent the entire time.
Tricep Extensions – Keep your elbows high and behind your back, then lift the weights just past your hips, palms facing each other, and shoulder blades squeezed together. Extend your elbows and then bend once again. Repeat for 25 reps.
Hammer Curls – Keep your knees slightly bent, lift your back and bring your weights out in front of your ribcage, at a 90 degree angle, wrists parallel. Pulse up a few inches and then back down and repeat for 50 reps.
Weighted Bicep Taps – Flip your palms to face the ceiling and bring your arms to a 90 degree angle, weights parallel, and elbows cinched to your ribcage. Squeeze your arms in to tap your weights together, then swing back out. Repeat this for 50 reps.
One important thing to note in these photos is my waist. Is my waist naturally sucked in like that? Hahahahaha no! Some days I look like I have a Chipotle burrito baby in there (which isn’t that far-fetched). But the key is, I ALWAYS engage my abs, using my transverse abdominal muscles to cinch my belly button in towards my spine. So when you execute these moves (especially the ones that you are slightly bent forward), remember to keep your abs engaged and avoid letting your belly fall.
Like any toning or sculpting goal, the most important tool to get results is your diet. Eating clean will define results more than any spot training. Lean protein, lots of vegetables, fruit, nuts, and hydration, hydration, hydration.
Simple, light weights, small movements, total toning, 10 minutes. You can’t get better than that!!
Miss Angie says
Great moves! My arms are one of my least favorite places of my body. They could use a lot of work. All of me can, but especially my arms!
Arms are always that body part everyone wants to see toned. It’s because we show them off more so than any other body part, right?! Glad you stopped by Angie!
Do you use the same weights all the time or do you increase the weights? I’ve saved this page because I like the exercise options. Thanks!
Awesome! Thanks Cori. You use the same weights the entire time. It may seem like they are too light at first, but when you do the whole workout in it’s entirety, you will understand why I stuck with lighter weights the entire time!
I love finding some new arm workouts and these wont take very long! Thank you for sharing!!
This routine is so short and SO effective! Glad you approve Ashley!
Stacey S says
Clearly your arms are stellar !!!!! Doing all this today and on repeat. Thanks !
Thanks Stacey! xo
Your arms are amazing! Arms tend to be my most difficult area, I have skinny noodle arms. Maybe these will help me out, headed to Target 😉
Thank you Brittany! Have fun spending oodles of money at Target like I do!
Anali Martinez says
I do a lot of the same moves at the gym. I have gone up in weight recently and I have really seen a change. Great post! Thanks for sharing!
That’s great Anali! I’m so glad to hear you do similar exercises and you are seeing results!
Just lost 60+ lbs…now I need to work on my arm flabs! thanks for the post!!
Ohmygosh Antonia that is such an awesome accomplishment! You must be so proud! Congrats. Hope you enjoy this workout!
My arms are the one thing on my body that I absolutely hate because they are so flabby. Will definitely be using this workout. Thanks for sharing
Hi Yaya – so glad you came across this post. I hope this workout is exactly what you need to target your problem areas!
Love these moves! I’ll be doing these at home on the regular from now on (in addition to barre class of course).
Hey Sharon – you are totally a pro at all these moves already! 😉
Kate - Highlights Along the Way says
Oh man, I needed this – I went on my first sad run in two months this morning! I really need to get back in shape – these will be my afternoon work out =)
Seriously running is so hard to get back in to after a break. You aren’t the only one – I promise! This workout will be great to get you back on track. 10 minutes – can’t beat that!
Awesome! I just joined a gym, so now I have an arm workout to do there. Thanks!
Great Shann! Glad you stopped by and will integrate this in to your gym routine!
There’s a few new moves here, awesome. Going to add this to my workout 🙂
Awesome Michelle! Thanks for checking it out!
Katie Brown says
I love easy workouts I can do from home!
Ummm right?! Me too. Seriously clutch during nap time 😉
Jennifer S says
I totally have “Bat Wing” arms… these moods will totally come in handy!
“Bat Wing” arms?! I have never heard that before but you are hilarious! Hope you love this targeted arm/wing routine Jennifer!
Julie @ Girl on the Move says
Looks like a great workout…can’t wait to try it out!!!
I can’t wait for you to try it either Julie!
Denay DeGuzman says
This truly is my favorite exercise post! I’ve actually been wanting to find a great workout routine to combat chicken flaps. Thank you so much for posting directions and photos. This is simple enough to integrate into my daily routine. 🙂
Hey Denay – I am SO glad! I hope you love this routine and come back to it over and over. Delighted to help!
Your arms look amazing! I can’t wait to try these moves out! I just need a tiny bit of toning so these are going to be great!
Glad you found me Deanna! I hope you really love this quick and effective arm-sculpting routine!
Angelique Jurd says
Currently avoiding looking at the weights under my desk – I’m sure they knew you were going to post this. Fine, I’ll do some work with them. Thanks for sharing 🙂
If you don’t look back at them maybe you can avoid their glare 😉 But I know if you give those weights some love with this routine, you will feel amazing 🙂
Daisy @ Fit Wanderlust Runner says
Great arm moves! My arms used to be more defined but since I stopped going to gym they are looking a little sad these days. Can’t wait to sign up again this month.
Thanks Daisy! I hope you enjoy this. I appreciate you stopping by!
Joscelyn | Wifemamafoodie says
I TOTALLY needed this workout! My arms are my least favorite to work out, but you make it sound so easy with those super light weights. Who knew they could make arms like yours, which are amazingly toned 🙂 Thanks so much for the tips!
Thank you so much Joscelyn! It is really easy but so effective. I’m so glad you stopped by!
You have inspired me to run down to target and pick up some weights. It will be the perfect addition to my regimen which is actually non-existent at this time. 🙂 Looks like i’ll be surfing your blog for a few more exercises to go with it.
Hi Shari – I am so glad you stopped by! This routine is totally do-able for any level. I hope to see you back soon!
You’re so adorable! I found you through my good friend (busybeingjennifer’s) blog.
Glad I stopped by! I do these exercises but need to do them consistently…whoops! lol.
Great post! You mention on Jen’s blog that you were a new blogger, hope you are having lots of success with it. 🙂
Thank you so much Carrie! I’m so glad you stopped by too! I hope you will come back 🙂 Blogging has been a ton of work but very rewarding (especially with comments like yours!) 🙂
Deborah @ Confessions of a Mother Runner says
Your arms do look great! I do all of those on a regular basis except for #6. So.. #6 must be the key!
Thanks so much Deborah! Sounds like you are a pro! Hopefully #6 is the perfect touch for you 🙂
Becky Jones says
Thank you so much for these tip, I literally cannot wait to try these! I have spent some much time trying to tone up my arms with little success, hopefully with these I might get there!
Becky | http://www.thebiglphotographyblog.blogspot.co.uk
Hi Becky – I hope you love these moves and see some great results. Thanks for stopping by!
Patricia @ Grab a Plate says
So glad I found this! I have the light weights, now need to try this out! Loving your site, too 🙂
I’m so glad you found it too! And thank you for the sweet compliment. You will totally have to try it! Thanks for stopping by 🙂
I love arm workouts but this really looks like it buuuurns!
Ohmygosh burns like crazy!! 🙂
Awesome! I’m gonna pin this and try it out this afternoon!
Thanks Claire! I hope you love this arm workout!
Chrisy @ Homemade Hooplah says
I am seriously going to print this out and hang it in my office. I’m most self conscious about my arms and I’ve needed a good, straightforward plan to address them. This looks beyond perfect, THANK YOU 😀
I’m so glad I could help Chrisy! THANK YOU for stopping by and trying this out!
GiGi Eats says
Your arms are phenomenal so CLEARLY this works!!
Oh gosh you make me blush. Thank you 🙂 And yes, this workout is super effective!
Carly @ FitLiving blog says
Your arms are amazing and so strong! I will definitely be following this workout because I want my arms to look like yours, too!! Sharing and pinning now. Have a great weekend, Chrissa!
Thanks girl! You rock. Have a great upcoming trip to LA!
Great arm workout. Love the bicep taps. It doesn’t take a lot of weight to sculpt arms just the right moves and the amount of reps. I workout about 5 times a week and do some of those moves. Love your site – glad I found it from Paula’s No Rules link up.
Hi Kimberlee – thank you! Sounds like you have a great routine going already! I appreciate you stopping by.
Love this barre inspired arm workout! Look at those guns! 😉 Oh boy, I am a sucker to the Target trap as well. Argh!
Thanks Emily! Target is such a love of mine, but my wallet hates that place!!
This is a great, very non-threatening arm workout for someone like me who doesn’t do a lot of weights and needs to kick it up a notch. I just went through it for the first time and plan to try to do it a few times a week. Thanks! I’d love to see similar workouts good for more of a beginner for lower body and abs. Any plans to incorporate these?
Glad I could help Jaime! Thanks for the suggestions – I will definitely keep that in mind and try to craft some great workouts for you!
Just pinned this without question! Your arms speak for this workout that it WORKS! Thanks for sharing!
Thank you so much Erica! So glad you stopped by and are feeling inspired 🙂
Real Food with Dana says
Awesome! I’ve been looking for some new arm isolation workouts for the days when I don’t do crossfit. Trying this one out later today!
Great! So excited for you to try it. If you are already doing Crossfit you will totally rock this routine!
I’ve been looking for new arm moves to try out and I LOVE these. I’m headed to the gym in a few hours so I’ll definitely be trying these. Thanks for sharing! 🙂
Thanks Autumn! Let me know what you think after trying this a few times!