12 Strength and Cardio Exercises to Tone Your Arms

1. Pushup

This exercise works many muscles at once, including those in your upper arms, shoulders, and chest.

1. Start on the floor. Position your hands so they’re slightly wider than your shoulders.
2. Position your head so that you’re looking straight down.
3. Extend your feet out behind you so that you’re on your toes.
4. Use your arms to lower your body to the floor and come back up.
5. Perform 8 to 12 reps, or as many as you can, for 3 sets.

2. Straight-arm plank

The straight-arm plank can help increase core strength and balance while also working the muscles in your arms, shoulders, back, and legs.

1. Start on all fours on the floor, with your hands beneath your shoulders and your knees beneath your hips.
2. Push your hands into the floor, then straighten your legs behind you so that your body is in a straight position. You’ll be in a similar position to the top of the pushup.
3. Focus on engaging the muscles in your core, arms, and glutes to prevent your body from caving downward.
4. Hold this position for 30 to 60 seconds, or as long as you can maintain proper form, for 3 sets.

If the straight-arm plank is too difficult, consider doing the exercise with your knees on the floor. Once this becomes easier, you can straighten your knees for an extra challenge.

3. Downward-Facing Dog

The Downward-Facing Dog is a yoga position that targets your arms, back, buttocks, hips, and legs.

Props: yoga mat, towel

1. Start in the center of the mat, kneeling.
2. Place your hands in front of you on the mat, shoulder-width apart, and move on to your hands and knees (also a starting position for Cat-Cow).
3. Bracing yourself on your hands, straighten your legs to slowly swing your hips up toward the ceiling.
4. Align your feet and extend your toes to maintain stability. Allow your weight to shift back onto your hips and legs and into your hands.
5. Your head should be aligned with your straight back. You’ll be in a triangle shape.
6. Hold this position for a few minutes, or as long as you can.
7. Slowly move out of the position by reversing the movements.

You might feel your hands slowly sliding as you push into your yoga mat. If sweat on the palms of your hands contributes, having a small towel nearby can help.

Perform 3 sets, resting for 60 seconds between sets.

4. Triceps press

The triceps are a muscle on the back of the upper arm. They play a key role in elbow flexion and also contribute to shoulder stability and range of motion. They’re bigger than the biceps, which are on the front of the upper arm.

To perform this exercise, you need a dumbbell, kettlebell, or something simple like a can of beans.

Props: weights that fit in your hand

1. Holding a weight in each hand, sit down in a chair and lift your arms above your head.
2. Bend at your elbows to bring the weight as far down behind your head as your range of motion lets you.
3. Raise the weights back above your head.

Perform 3 sets of 8 to 12 repetitions, resting for 45 seconds between sets.

5. Battle ropes

Battle rope exercises can help you build upper body strength in the shoulders, core, and arms while increasing your cardiovascular endurance, making them an effective exercise for toning your arms.

Equipment needed: battle ropes

1. Stand with your feet hip-width apart, knees slightly bent, and back straight.
2. Grab the ropes and raise your hands together to create a wave.
3. Try speeding up your hand movements to create smaller waves, or slow things down and move your hands a greater distance to create big waves.

Try to keep the ropes moving for 30 seconds. Perform 3 sets, resting for 45 to 60 seconds between each set.

6. Chest press

The chest press is a compound movement, which means it works multiple muscles and joints at once. It’s a great way to target the arms, chest, and shoulders.

You will need a workout bench and some weights that are comfortable to hold in your hands to perform this exercise.

Props: workout bench, free weights

1. Lie on your back on the bench.
2. Holding dumbbells, bring your elbows to where your body is on the bench (no lower). Your upper arms should be in the same position as the rest of your body, while the lower arms should face up toward the ceiling.
3. Slowly raise your arms and bring the weights up until your arms are almost straight. Don’t lock your elbows.
4. Bring the weights back to the original position with your bent arms.

Perform 3 sets of 8 to 12 reps, resting for 45 seconds between each set.

7. Biceps curl

This exercise can be performed seated or standing, using dumbbells, resistance bands, or an alternative item such as a soup can. There are also bicep curl machines at many gyms, but the position may not allow you the most natural movement.

Props: free weights

1. Stand up and hold a free weight in each hand with your arms extended toward the ground.
2. Slowly bend your elbows and bring the weights toward your shoulders.
3. Release the position and bring the weights toward the ground again.
4. Keep your elbows and wrists aligned throughout the exercise.

Perform 3 sets of 8 to 12 reps, resting for 45 seconds between each set.

8. Bench dip

This exercise can be done almost anywhere, from the edge of your sofa to a workout bench at the gym.

Props: workout bench, chair, or raised surface

1. Sit on the bench and put your hands on the bench next to your hips.
2. Grip the edge of the bench with your palms on the bench and your fingers on the edge of it.
3. Move your body off the bench with your knees bent and feet together.
4. Lower your body toward the floor by bending your arms until the upper arms are parallel to the floor.
5. Use your arms to bring yourself back up from this position slowly.

Perform 3 sets of 8 to 12 reps, or as many as you can, resting for 45 seconds between each set.

9. Triceps press-down

Props: cable-pulley weight machine or a resistance band

1. Facing the cable machine or where the resistance band is secured, stand up straight with your knees slightly bent.
2. Grab the cable or resistance band at its highest position.
3. Pull the cable or band down toward the floor with your elbows at your sides. Continue pulling until your arms are completely extended.
4. Return to the starting position.

Perform 3 sets of 8 to 12 reps, resting for 45 seconds between each set.

10. Seated row

The seated row is another compound exercise that targets the muscles in your back, shoulders, and arms. There are several different ways to perform a seated row.

Perform 3 sets of 8 to 12 reps for whichever variation you choose, resting for 45 seconds between each set.

Cable pulley machine

This exercise utilizes a cable pulley machine, targeting your back and arms.

1. Sit at a cable machine and grab the pulley with extended arms.
2. Pull the cable back toward your body with your elbows moving at the sides of your body until your hands get to your chest.
3. Pause briefly and then move the arms back into their original position.

Row machine

To combine cardio and the rowing movement, try using a stationary row machine. These are common in gyms and can be good at home since they take up relatively little space for a workout machine.

Research suggests that combining strength training and cardio is also more effective for weight loss than strength training alone.

11. Arm slide

Arm slides activate your triceps, shoulders, and core, making them an effective exercise for improving your overall balance, stability, and body alignment.

Props: sliders, paper plates, or two small towels

1. Kneel on the ground with your hands on both sliders. Place a mat under your knees to make this more comfortable, especially if you have sensitive knees or you’re on a hard floor.
2. Engage your core by pulling your belly button toward your spine and contracting your abdominal muscles.
3. Slowly slide your arms in front of you to get your chest close to the ground, keeping your spine straight and your core engaged.
4. Pull your arms back in, toward your knees, and return to your starting position without bending your elbows. Be careful not to arch your back as you pull your arms in.

Perform 3 sets of 8 to 12 reps, resting for 45 seconds between each set.

12. Ball slam

Medicine ball slams are a full-body exercise that engages your arms, increases your heart rate, and helps improve your power and explosiveness.

Props: Medicine ball or slam ball

1. Stand with your feet hip-width apart and hold the ball at your chest.
2. Lift the ball up and slightly behind your head.
3. Bend your knees and actively throw the ball down on the ground as hard as you can.
4. Catch the ball as it bounces back up (or scoop it up if it doesn’t bounce) and bring it back up over your head. All the while, keep your spine straight and use your knees to lift you back up.
5. Begin your next repetition.

Perform 3 sets of 8 to 12 reps, resting for 45 to 60 seconds between each set.

Other exercise tips for strength training and fat loss

Many factors contribute to the overall weight loss process, including diet, physical activity, and sleep.

One of the most important things is maintaining a calorie deficit, which means consuming fewer calories than you burn each day. Consider aiming for a 500-calorie deficit and to lose 1 to 2 pounds weekly, no more.

You can achieve a calorie deficit through a combination of strength training, aerobic (cardio) exercise, and diet. The Physical Activity Guidelines for Americans recommend:

• Strength training: At least 2 days weekly that target all of the major muscles in the body.
• Cardio: At least 150 minutes to 300 minutes weekly of moderate intensity exercise, or 75 minutes of high intensity exercise. This includes activities like running, cycling, swimming, walking, and playing sports.

If you’re new to exercising or aren’t sure how to plan your weekly workout routine, consider speaking with a personal trainer. They can show you how to perform exercises safely and develop an exercise plan around your needs, budget, and availability.

Frequently asked questions

The bottom line

Getting regular strength training and cardiovascular exercise can help you lose overall body fat, including the area under your arms.

Consider trying exercises that strengthen the upper arms, back, chest, and shoulders to help sculpt your arms. Cardiovascular exercises can also help you maintain a calorie deficit to promote overall fat loss.

3 HIIT Moves to Strengthen Arms