Once you get back into a regular workout routine, it’s not long before you start seeing results. As well as a decrease in body fat, you typically see an increase in muscle mass.
However, there are some areas of the body that are stubborn and can be difficult to tighten unless you’re specifically targeting them.
Step forward, the upper arms — and, particularly, those infamous “bingo wings.”
Sound familiar? Read on for 5 types of workouts to tone your arms and make those pesky bingo wings a thing of the past.
1. Bicep Curl
Firstly, the bicep curl is the quintessential arm exercise that strengthens the front of the arms.
To make people’s mouths drop open when they ask you to flex your muscles, grab your dumbbells.
- Start with your arms by your sides
- Hug your elbows in towards your body
- Curl the weights up towards your shoulders
- Repeat 10 times
- Complete three sets throughout your workout
Oh, and try to refrain from swinging your arms. If you can’t help it, it’s likely you’re lifting too heavy of a weight.
2. Tricep Dips
The triceps are the part of your arm that jiggles when you wave. However have no fear, tricep dips successfully work your biceps, triceps and shoulders.
You should sit on a bench and plant your feet on the floor when you perform this exercise:
- Perch on the end of the bench and plant your hands either side of your hips
- Push your glutes off the bench and lower your body down while bending your elbows
- Raise your body back to the original position
- Repeat eight to 12 times
If you don’t have a bench nearby, bend your knees at a 90-degree angle and follow the same steps.
To make tricep dips even more challenging, hold one weight between the knees or extend your legs out further.
3. Tricep Kickbacks
The tricep kickback is a basic dumbbell exercise that strengthens the back of your arms.
How does it go, you ask?
- Hold the weights by your sides and lean forward with a flat back
- Hug your elbows in towards your sides
- Keep your elbows still and pull your dumbbells up and back towards the ceiling so that the lower half of your arm straightens
- Hold for a second before releasing back to the starting position
- Repeat 10 times
Complete three sets of tricep kickbacks throughout your workout for best results.
If you want to get a good overall arm workout, do some press-ups.
- Lay face down on the floor and place your hands underneath your shoulders, palms flat and fingers facing forward
- Extend your arms and push your knees off the floor so that your legs are straight and your body forms a plank from head to toe
- Lower yourself to the floor by bending your elbows out to the sides until your chest is almost touching the floor
- Push back up into your high plank position
- Repeat 10 to 15 times
Note: an easier version of this for beginners is performing a press-up with your knees on the floor.
5. Upright Row
Lastly, if you want to shape your back, shoulders and upper arms, try the upright row with dumbbells.
- Stand with your feet hip-width apart and arms by your sides holding each dumbbell
- Lift the dumbbells by raising your elbows until they reach chest-level
- Lower the dumbbells back down to your waist with control
- Repeat 12 times
Complete three rounds of upright row throughout your workout to get the most out of this move. Simple!
The Secret to Using These Types of Workouts to Tone Your Arms
Even though your upper arms may initially seem like they’re not toning up with these exercises, stick with them.
If you’re performing each of these workouts three times per week, it will take about two weeks for you to notice a difference in shape and strength. Persistence is key!