Best toning exercises for upper arms?

[Anonymous]

Anyone have an exercise routine or DVD you would recommend for toning the upper arms? I have lost some weight and am toning up elsewhere, but I'm having trouble with my upper arms. I'm currently trying modified pushups (much to the humorous delight of my family!) but am looking for other ideas as well. Thanks.

[Anonymous]

I'd recommend Shape magazine, its website, or its series of exercise videos. For best results, you need to work your biceps, your triceps, and your shoulders. Biceps are large muscles, and you can do a variety of curls that will target them. Triceps are trickier, but very important to avoid that underarm flabby look. One good exercise is to use a chair or step for dips, where you lower your body while keeping your elbows back. Another one is the tricep pushup, which is like a regular pushup, but the hands are under the shoulder and the elbows stay close to the rib cage. Regular pushups are good too. For the shoulders, militeary presses and arm raises work well. It might be worth paying for one or two sessions with a trainer who can explain the most effective exercises to you. Good luck!

[Anonymous]

I think a good one is to hold a hand weight (or water bottle) with 2 hands over the top of your head and push it back behind your head. I think that tones the under part of your upper arm.

For a good DVD, I love the 30 Day Shred. Cheap, fast and a great strength and cardio workout.

[Anonymous]

Jillian Michaels' No More Trouble Zones.

[Anonymous]

My upper arms are ridiculously defined, so I can tell you what I do. About 3 times a week, I hit the gym. I do about 20 minutes of weight-lifting and a few minutes of ab work, with about half the time spent on upper body. I just use the standard machines in the circuit training area- lats, biceps, triceps, shoulders, chest presses, rowing, rear delt/fly, anywhere from 15-20 machines total. I lift as much weight as I can for 20 reps of each exercise, changing my hand grip after ten reps. After I lift, I get on the Arc trainer (or elliptical) for 30 minutes. I start at level 18 (or level 3 elliptical) and go up one level every two minutes till I've gone up to level 25, then i adjust the incline every two minutes till it gets from incline 3 to 10. (I have no idea what these #s mean!) After 30 minutes I'm pretty tired.

2-3 days a week I run anywhere from 5 miles (if it's raining and i'm tired and on the treadmill) to 7 miles and once a week I do a longer run, usually 10-12 miles. I like to be in shape for 10-milers all year round. That helps melt the fat on top of the muscles.

once a week I take an hour-long yoga class. yoga is great for upper body and core strength.

and yeah, this routine can be time-consuming - about an hour per day 5-6 days/week, about 3 hours on my day "off" from my daughter. but it's really my only free time, and it's good for my mood, so it's worth it. (i usually only put the baby in gym daycare 1-2 times; the rest of the time i'm on my lunch hour at work or Dad has her.)

[Anonymous]

Do a search on youtube. You can find several short exercise clips.

[Anonymous]

Thanks to everyone who replied--I've gotten started and am already feeling slightly more toned.

[Anonymous]

Anonymous wrote:My upper arms are ridiculously defined, so I can tell you what I do. About 3 times a week, I hit the gym. I do about 20 minutes of weight-lifting and a few minutes of ab work, with about half the time spent on upper body. I just use the standard machines in the circuit training area- lats, biceps, triceps, shoulders, chest presses, rowing, rear delt/fly, anywhere from 15-20 machines total. I lift as much weight as I can for 20 reps of each exercise, changing my hand grip after ten reps. After I lift, I get on the Arc trainer (or elliptical) for 30 minutes. I start at level 18 (or level 3 elliptical) and go up one level every two minutes till I've gone up to level 25, then i adjust the incline every two minutes till it gets from incline 3 to 10. (I have no idea what these #s mean!) After 30 minutes I'm pretty tired.

2-3 days a week I run anywhere from 5 miles (if it's raining and i'm tired and on the treadmill) to 7 miles and once a week I do a longer run, usually 10-12 miles. I like to be in shape for 10-milers all year round. That helps melt the fat on top of the muscles.

once a week I take an hour-long yoga class. yoga is great for upper body and core strength.

and yeah, this routine can be time-consuming - about an hour per day 5-6 days/week, about 3 hours on my day "off" from my daughter. but it's really my only free time, and it's good for my mood, so it's worth it. (i usually only put the baby in gym daycare 1-2 times; the rest of the time i'm on my lunch hour at work or Dad has her.)

I am totally impressed by your routine! I used to work out about 3 days per week, but I always did my cardio before my weights and had ok results. Is it better to do the weights first? I've been working two jobs and have not had a moment to myself for months and have not been working out at all, but hopefully that is going to change soon and I can start working out again. You have inspired me!

[Anonymous]

I carry my 18 lb baby around...occasionally carry the 30 lb toddler around if I want to build strengnth Sorry, for the flip answer, but I DO have pretty toned upper arms from all of that...

[Anonymous]

I love Jillian Michaels 30 Day Shred.

She works in all the arm muscles - in a 20 minute workout. Start on level 1 and try it for a week or so. Level 2 will kick your butt - but you we see how her exercise are focusing on different muscle groups - and many of them on your arms.

I have been doing the workout about every other day since the beginning of the month. I am not yet to Michelle Obama arms - but getting there.

[Anonymous]

My 21 month old is 32 lbs and i carry her a lot. And I run 5x week and i swear I have such defined arms. Must be genetics. I think a lot has to do with weight loss. The muscles can be big and wonderful but won't show up if covered in a layer of fat.