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In general, everyone wants to have toned arms. Or, at least, we want to avoid developing saggy, droopy triceps or biceps. Toning exercises for these areas can be done efficiently and without too much difficulty. The following routine might help you to move further down the road towards your desired arm shape. Results will become visible after just two weeks.


You can try performing a concentration curl. In order to do this, you will need a chair and a dumbbell. Firstly, sit on the chair. Keep your legs apart and hold the weight in your right hand. Put this arm on the right inner thigh. The opposite arm should be placed on the left thigh. Now, lift the dumbbell upwards, towards the shoulder, before gently returning it to the starting position. Use only the forearm to do so. Repeat these steps on the opposite side, and try to do three sets on twenty reps.


One can also try push-ups in order to work on the arms. Lie on the floor with the palms of your hands on the floor. Arms should be shoulder width apart. Push yourself upwards before returning to the starting position. One should do about three sets of twenty reps.

Alternate dumbbell curl

An alternate dumbbell curl is performed whilst standing. Hold the arms by your sides, with a dumbbell in one hand. Tuck in the elbows by your side, and then lift the forearm towards your shoulders. Return to the starting position and repeat these steps on the opposite side. Look to do three sets of twenty.

Triceps dips

Triceps dips are a great way to exercise the arms. First of all, sit on the edge of a chair or bed, keeping your arms comfortably on the side of the body. Legs should be on the floor. Place the arms on the chair or bed and lift your body outwards. Move the body downward before once more pushing upwards until vertical. Try to perform three sets of fifteen.

Standing barbell curl

Another good exercise is the standing barbell curl. Start standing, with the feet slightly apart. Keep the upper arms to the side. Hold the barbell with arms at shoulder width. Then, lift the barbell towards the body, up to the shoulder before returning it to the starting position. Three sets of twenty should be performed.

Crab walking

Crab walking requires one to sit on the floor. Spread out the feet at shoulder width and the arms behind the body. Now push yourself upward, making sure palms and feet retain contact with the ground. Then, simply start crab walking for as long as you can.

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