4 exercises (easy and super effective) to tone the arms

Exercises to tone the arms

In our day to day, we do not always have the time to go to the gym to get fit, but that can not serve as an excuse for not exercising our body.

Exercise routine: step by step

For these exercises to give results it is very important that we are constant and repeat the routine on a daily basis , as well as combine them with a healthy and balanced diet .


  • Grab your dumbbells and perform the following exercises!


  • Extension of triceps with dumbbells. For this first exercise we must place ourselves in a squat position , with our feet slightly apart and knees slightly bent (although we can also do it sitting), then we carry the arms behind the head holding one of the dumbbells. From this position, we have to stretch the arms up completely and then shrink them again. This movement has to be repeated 10-12 times in 3 different series.
  • Lateral shoulder elevation. For this second exercise , we have to stand up, with our hands at our sides, and our legs slightly flexed. Next, we take a 2 kilogram dumbbell in each hand . From this position, with the arms almost stretched, we have to lift the dumbbells laterally until the elbows are at shoulder height. Then we should go down them little by little and perform 3 sets of 10-12 repetitions.
  • “Curl” of biceps in unison. For the third exercise, you must continue standing with your feet slightly apart and your knees slightly bent. We take in each hand the dumbbell of 2 kg and we bend the elbows lifting the weight, and then we must go down them controlledly. There must be 3 sets of 10-12 repetitions.
  • Triceps For this last exercise we continue standing, (also with the feet somewhat separated and slightly bent knees). We have to hold the dumbbells with arms raised at shoulder height . Your head should be straight and facing forward. Now, you must extend your arms completely by pushing the dumbbells towards the ceiling and slowly lowering your elbows to the starting position. Do not forget to perform 3 sets of 10-12 repetitions.
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