Challenging arm toning exercises for the advanced routine

October 2, 2015

Check out these advanced arm stretches and add them to your exercise routine for the best results!

Challenging arm toning exercises for the advanced routine

An advanced arm workout

Rating: Hard

Perfect for people who:

  • Are active on weekends
  • Used to play sports but now lack the time
  • Are seeking to lose weight
  • Have experience working out

Try a challenging pec pull

This exercise tones back and shoulders.

  1. Holding a dumbbell in your left hand, stand with your right leg one wide step in front of your left with your left heel lifted off the floor. Rest your right hand on your right thigh for support and lean forward slightly.
  2. Bend your left arm at a 90-degree angle in front of you, palm facing in. Pull your left arm up until your elbow is even with your shoulder. Pause, then return to start. Complete a full set with one arm before switching to the other.

Curl and press for great results

This exercise tones biceps and shoulders.

  1. Sit on a chair (preferably one without arms) with your feet flat on the floor. Hold a dumbbell in each hand with your arms down by your sides, palms facing out.
  2. Keeping your upper body stable, bend your elbows and curl the weights up to your shoulders. Rotate your wrists so your palms are facing away from you and press the weights overhead. Pause, then reverse the move, lowering your arms to return to the starting position.

Chair dip the right way

This exercise tones triceps, shoulders and upper back.

  1. Sit on the edge of a chair with your hands grasping the chair seat on either side of your rear, and your feet flat on the floor. Slide your rear off the chair and walk your feet forward slightly, keeping your legs at a 90-degree angle.
  2. Keeping your shoulders down, slowly bend your elbows, lowering your hips toward the floor until your upper arms are nearly parallel to the floor. Pause, then push up to return to start.

Master the chair press-up

This exercise tones chest, triceps and shoulders.

  1. Place a chair against the wall and assume a pushup position with your hands on the third step of a flight of stairs (using the seat will work, too). Your arms should be extended with your hands directly below your shoulders, and your body should form a straight diagonal line from your head to your heels.
  2. Bend your elbows, keeping your arms close to your body as you lower toward the chair (or step).
  3. Straighten your arms and press your hips back and up toward the ceiling so you're in an inverted V position, dropping your heels toward the floor. Return to start.

If you're regularly active and looking for some challenging arm toning techniques, why not give these a try? You can build a leaner body and stronger muscles in no time!

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