With spring in full swing and summer getting closer, you may be looking for ways to get your workout routine in gear so that your body is bikini-ready by beach season. And while slimming down all over may be your goal, it’s always nice to get more toned muscles along the way. Luckily, weight training is a great way not only to build strong, toned muscles, but also to support weight loss when combined with cardio. If you’re looking to shed pounds and achieve leaner arms, there are a few great exercises you can work into your gym or home workout routine.
To discover some of the best options out there, we spoke to Ace-Certified Trainer Mary Sabat. She told us that overhead press, bent-over row, and triceps kickback are all exercises you may want to consider. Learn more about each of these moves and find step-by-step instructions for completing them below!
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1. Overhead press
Next time you’re lifting weights at the gym, Sabat says you should try an overhead press, which she dubs as one of the best exercises for slimming down your arms. “This exercise works the muscles in your arms, shoulders, and chest, which helps to create a leaner look in your arms.” Luckily, it’s also super simple. Here’s how it’s done:
1. Stand with your feet shoulder-width apart and hold a pair of dumbbells up at shoulder level
2. Lift the dumbbells up above your head
3. Lower them back down to shoulder level
2. Bent-over row
Another lifting exercise that’s great for working your arms is the bent-over row. Sabat says that this exercise targets the muscles in your back, shoulders, and arms in order to create a more toned appearance. If you want to try it out for yourself, Sabat’s instructions are below:
1. Start with your feet shoulder-width apart and bend your knees slightly
2. Bend over from the waist and hold a pair of dumbbells down at arm’s length
3. Pull the dumbbells up towards your chest, and then lower them back down
3. Triceps kickbacks
“Triceps are great for slimming down arms,” Sabat tells us. Just like it sounds, this is an exercise that works your triceps muscles. She says that this helps your arms look both leaner and more toned. Perfect! Here’s how you can reap these benefits at home or at the gym:
1. Start by standing with your feet hip-width apart and holding a dumbbell in one hand
2. Bend your elbow and bring the dumbbell up to your side
3. Keep your elbow bent and extend your arm behind you, and then bring your arm back to the starting position.
The bottom line
As Sabat notes, you should always keep in mind that while these exercises can tone the muscles in your arms, you can’t actually target fat in certain areas of your body: “There is no such thing as spot reducing,” she reminds us, “so to get the benefit of arm exercises you also need a clean diet to maintain a low body fat.” But when you combine healthy diet with a killer workout routine that incorporates these exercises, your arms will be looking fantastic in no time!
