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3 Arm Toning Workout Routines to Sculpt Lean Toned Arms

The 3 arm toning workout routines are great for sculpting lean toned arms. They can be done after a leg workout, before or along with an ab workout, or after a cardio workout.

Can also be used as a longer more intense arm workout. Use a moderate weight for all workout options.

Arm Workout Option 1: Perform 15-20 reps of the first 3 exercises going from one to the next without resting. After one circuit take an active recovery break i.e. hold a plank, jump rope, or do squats for 60 seconds. Then repeat two more times. Be sure to do active recovery after every arm circuit.

Arm Workout Option 2: Perform 12-15 reps of the last 3 exercises going from one to the next without resting. After one circuit take a 30 second break then repeat two more times.

Arm Workout Option 3: Perform 10-12 reps of all 6 exercises going from one to the next without resting. After one giant circuit take a 60 second break then repeat two more times. Make sure to take your 60 second break.

Exercise
DB curl with shoulder press
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.

Arm Toning Workout Routines Tip:
Use dumbbells, kettlebells, or body bar.
Sets RepsWeight/
Resistance
 
Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.


Arm Toning Workout Routines Tip:
Use any type of band and keep elbows slightly bent to prevent neck strain.
Sets RepsWeight/
Resistance
 
Tricep Kickback
1) Stand approximately 2-3 feet way from attachment point with feet shoulder width apart, knees slightly bent, and with a staggered stance.
2) Start position: Grasp handle with an overhand grip. Bend elbow to a 90° angle and keep close to the side.
3) Moving only at the elbow, extend forearm back.
4) Return to start position.


Arm Toning Workout Routines Tip:
You can use any band and do both arms together if you want to save time.
Sets RepsWeight/
Resistance
 
One Arm Split Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the kettleball. During this movement shift your legs into a split stance position
At maximum bar height, fully extend the elbows and lock the kettleball overhead.
Catch the kettleball by flexing at the knees and hips to absorb the weight and stand to a parallel stance.


Arm Toning Workout Routines Tip:
Use a dumbbell, kettlebell, or medicine ball with handle. Keep back knee off floor and use abs to stabilize.
Sets RepsWeight/
Resistance
 
Advanced Tricep Bench Dip
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees.
3. Return to the starting position by extending your arms until they are straight again.
4. Repeat for the desired repetitions.

Arm Toning Workout Routines Tip:
Use any bench, chair, or edge and try a medicine ball or yoga block under feet if a stability ball is too challenging.
Sets RepsWeight/
Resistance
 
Isometric Wall Squat with DB Curl
1. Start by sliding down a wall until your thighs are parallel to the ground.
2. Hold this position throughout the set.
3. Curl the dumbells up to shoulder level.
4. Return to the starting position and repeat.

Trainer's comments:
Keep low back against the wall.
Sets RepsWeight/
Resistance
 

Learn the difference between toning workouts & bulking workouts and finally get a lean toned body.