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Health and Fitness News

Goal: Toned Arms

Exercises to help you reach your goal.

Men and women may have different fitness goals, but often they can go about them the same way. When it comes to arms, men typically want more muscle and definition. The bigger the biceps, the better. Most women, on the other hand, don’t want bulk. What they want is tone and definition.

With dedication to exercise and commitment to a healthy diet, you can reach your arm goal, whatever it is. What exercises should you focus on to get toned arms? Keep reading to find out.

Better Do Cardio

For many people, the dream of toned arms won’t happen without some weight loss. The fastest way to lose weight is with cardiovascular exercise. So along with the exercises listed below, be sure to include activities that get your heart pumping and your breathing elevated. Incorporating high-intensity interval training (HIIT) in your cardio workout is the best way to burn the most calories in the shortest amount of time.

Examples of cardio workouts include jogging, swimming, cycling, rowing, and dancing. As you create a calorie deficit through diet and exercise, you should see your weight come off and the muscle that’s hiding under layers of fat will be revealed. Want to get your arms toned and take care of the rest of your body at the same time? Here are a few compound exercises to get started.

Single-Arm Dumbbell Row

The single-arm dumbbell row is a great exercise to build and strengthen your bicep muscles. For this exercise, you’ll need a dumbbell and a flat bench. Stand on your left foot and rest your right knee on a bench. Lean over with your right hand on the bench to support your body. Hold a dumbbell with your left hand. With your back flat, and your left elbow by your side, lift the dumbbell up toward your ribs. Hold there for a second, and then lower. Repeat and switch sides.

Diamond Push-Up

Also called a close-grip push-up, the diamond push-up is a simple and effective way to tone and strengthen your triceps. It’s particularly attractive as no equipment is needed. Get in a push-up position on your hands and feet or hands and knees. Place your hands together on the floor and point your fingers inward so your thumbs and index fingers form a diamond shape. From this position, bend your elbows and lower your body toward the floor. Your elbows will point back instead of out to the side. Push your way back to the starting position, and repeat.

Close-Grip Bench Press

Another tricep exercise is the close grip bench press. For this exercise, you’ll need a barbell, weights, and bench press rack. Add weights to the bar to match your fitness level. Hold the bar slightly wider than shoulder-width, as you unrack the bar and extend your arms. Lower the bar to a few inches above your chest. Hold for a moment, and then forcefully push the bar back to starting position.

Repeat.

Barbell Overhand Bent-Over Row

Want solid, shapely forearms? This can help. All you need is a barbell and rack. Rack the barbell right above knee height. Hold the bar with an overhand grip shoulder-width apart. Unrack the bar and step back. Your feet should be shoulder-width apart and your knees slightly bent. Lean forward at your hips, until you’re bending at a 45-degree angle. Extend your arms. Now, pull the barbell up to your lower ribs, keeping your elbows near your sides. Hold for a second and then return to the starting position. Then repeat.