Exercises to tone your arms

Developing tight arms involves increasing lean muscle in the upper body. Health improves with increased strength and muscle mass for both men and women. Not only will toned arms look good, they will also help improve your quality of life. An effective arm workout should include exercises that recruit the biceps, triceps and shoulders. You can build toned arms at home without the need for expensive exercise equipment.

Dumbbell curls
Dumbbell curls work on the biceps and core muscles. Stand with your feet shoulder-width apart and arms at your sides. Hold a dumbbell in each hand with palms facing upward. Curl the weights up toward your shoulders while the elbows remain close to the sides. Keep the abs tight and avoid arching your back. Slowly lower the dumbbells to the starting position without allowing the weights to swing. Repeat this in set of 10.

Overhead shoulder press
The overhead shoulder press engages the deltoids, or shoulder muscles. Begin seated in a chair with a dumbbell in each hand. Lift the weights so the elbows are bent at 90 degrees and aligned with the shoulders. Face the palms forward. Press the dumbbells up and together over your head until the arms are extended. Lower the weights until the elbows are bent at 90 degrees, returning to the starting position.

Lying tricep press
The lying triceps press stimulates the triceps and shoulders. Lie on your back with the knees bent and feet on the floor. Extend your arms directly over the shoulders with a dumbbell in each hand and palms facing inward. Lower the weights back until the elbows are bent at 90 degrees. Press the dumbbells up until the arms are straight, returning to the starting position.

Pushups
The push-up is a classic exercise that engages the entire body. Most of the effort, however, is generated from the arms, back and chest. Place your hands on the floor a little wider than shoulder width, and extend your legs out behind you. Your weight should be distributed on your hands and toes. Engage the core and the gluteus muscles and keep your body as straight as possible. Do not allow your back to sag or your hips to stick up during the movement. Inhale and slowly bend your elbows and lower down until your chest or chin touch the floor. Exhale and push upward until your arms are straight.

Dumbbell extension
The dumbbell extension is a very effective move to target the triceps on the back of the arm. Stand with feet hip-width apart, a dumbbell in each hand with the palms facing inward. Slowly bend at the waist, with the back straight, the arms tucked into the body and the elbows at 90-degree angles. Slowly extend the arms back until the elbows are straight but not locked. Slowly lower the weights back to starting position.