Toned Arms in Just 5 Moves

Posted On Mar 26, 2024 By Lisa Traugott

Warmer weather is just around the corner, which means our arms will be out on display in t-shirts and tank tops. Whether you want to feel stronger, improve your posture, increase your confidence or carry your kids without breaking a sweat, you can boost your biceps, triceps and shoulders in just five power moves.

This 15-minute workout includes a variety of fitness equipment, including adjustable dumbbells, barbells, kettlebells, and a home gym cable machine, which will help target your muscles from a variety of different angles.


Exercise Sets Reps
Cable Triceps Hammer Pulldown 3 12
Barbell Biceps Curl 4 10
Dumbbell Lateral Shoulder Raise 3 15
Kettlebell Front Raise 4 10
Cable Triceps Kickback 3 15


Triceps Hammer Pushdown:

  1. Start standing, facing the cable machine. Grasp hand grips at shoulder width, with grips in vertical hammer passion. Bring arms down to sides, elbows straight.
  2. Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back.
  3. Keep upper arms stationery and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arching motion away from legs and up.
  4. Stop at 90 degrees.
  5. Tighten triceps. Slowly reverse arching motion and straighten arms fully.

Barbell Biceps Curl:

  1. Stand with feet hip-distance apart.
  2. Bend down and grab the barbell with an underhand grip. Make sure it is a weight you can maintain with proper form.
  3. Stand with upper arms by sides. Tighten your core and keep your chest lifted to maintain a slight arch in your back.
  4. Curl the barbell up toward shoulders while keeping elbows at sides and upper arms completely still.
  5. Slowly lower to start position.

Dumbbell Lateral Shoulder Raise:

  1. Grab a pair of dumbbells and hold them arms to the side with palms facing each other.
  2. Pinch your shoulder blades back and slightly arch your back.
  3. Raise arms out to sides to shoulder level while keeping elbows facing out through the movement.
  4. Slowly return arms to start position.

Kettlebell Front Raise:

  1. Stand with your feet shoulder-width apart holding a kettlebell with both hands in front of you.
  2. Tighten your core and slowly raise your arms straight in front of you until you reach shoulder level with your arms parallel to the floor.
  3. Slowly lower your arms to the start position.

Cable Triceps Kickback:

  1. Stand facing cable machine with chest lifted and a slight arch in lower back.
  2. Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm facing backward.
  3. Draw elbow back so upper arm is beside body, elbow bent approximately 90 degrees.
  4. Straighten elbow while keeping upper arm completely still.
  5. When arm is straight, slowly return to start position.

Remember to listen to your body and adjust the weight only to as heavy as you can maintain proper form. As you get stronger, slowly add more weight, or keep the weight the same and simply increase your reps. This workout can be done twice a week, with a rest day in between to allow your muscles to rest and recover.

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