If you are looking to build firm and toned arms it might be time to pick up the weights! Achieving toned arms can be hard work, but with the use of cosmetic surgery, the process can be made much easier. On the other hand, weight lifting offers a multitude of benefits including helping you build lean muscle while burning away excess fat. Women, in particular, often avoid weight lifting for fear that it will bulk them up. In actuality, lifting high weights on a regular basis will help you achieve a shapely and fit physique.

Using dumbbells to build strength is an excellent option because workouts can be completed at home or in the gym. Get amazing arms you’ll be proud to show-off by incorporating this upper body workout into your routine once to twice a week.

Short on time? Consider a quick high intensity training workout that combines strength exercises such as these with cardio intervals to maximize results. For the busy working professional, get your workout in before you hit the office. Places like AZ Training Lab offer early morning group exercise classes that can be completed in less than 45 minutes. Remember, it’s not the amount of time you spend, but the effort you put forth while there. Try this Amazing Arms Workout.

Give this workout a try at the gym or in the comfort of your own living room. All you need is a pair or two of dumbbells, 8-15 pounds. Complete 3 sets of 12-15 reps for each exercise.

Plank Row


Set Up: Get into push up position with dumbbells shoulder width apart on the floor, palms facing in. Feet are hip width and keep your abs tight and back flat.

Action: Perform a row with one arm, brining the weight slightly above your hip. Make sure the elbow stays in tight to your side. Return the dumbbell to the floor and repeat with the opposite arm. Left, Right equals one rep.



Standing Triceps Overhead Extension


Set Up: With feet shoulder width apart, position one dumbbell with both hands on end of weight. Lower your forearms behind your head by bending the elbows.

Action: Raise dumbbell overhead until elbows are fully extended. Lower to start position and repeat. This exercise can also be performed in a seated position.


Alternate Arm Raise

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Set Up: Stand holding a pair of dumbbells. One at dumbbell at your side and one on the front of your thigh. Keep feet hip width apart.

Action: Raise both arms simultaneously keeping your arms straight and shoulders down. One weight should raise in front of you and the other out to your side, to shoulder height. Return to starting position then alternate directions. Left and right sides equals one rep

Curl to Press


Set Up: Hold a pair of dumbbells in front of your thighs, palms out and feet hip width apart. Begin to curl the dumbbells to shoulder height.

Action: Rotate your hands until palms face forward then press dumbbells towards ceiling until arms are extended. Pause, and then reverse the movement.


This workout spread was featured in October/November 2013 North Valley Magazine and East Valley Magazine. If you are looking for a more extensive total body workout, check out our Fit & Toned in 90 Days ebook which includes both cardio and strength plan.

Images by: James Patrick Photography

Images shot at: AZ Training Lab