11 Best Exercises to Get Strong, Toned Arms

By Amy O'Connor
Updated March 07, 2021
Credit: Getty Images
Get your upper body in shape with no-gym moves that work your biceps, triceps, shoulders, back, and core.
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Amazing arms exercises

These exercises are rooted in ballet, but also include dumbbells and planks.

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Roll-the-Ball with Uneven Push-Up

Credit: Beth Bischoff

Best for: Those who need an upper-body-strength challenge. (Tip: you can use a soccer ball, stack of books, or a medicine ball to create the uneven surface.)

How to do it: Get into plank and put right hand on the ball, left hand on the floor. Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in. Push back up and pass the ball to the other side. Do at least 5 on each side.

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Pilates Boxing

Credit: David Martinez

Best for: Pilates and yoga fans who want to burn fat.

How to do it: Standing with feet a hips-width apart, bend your knees and hinge forward from your waist, maintaining a neutral spine. Raise fists to your shoulders and, keeping elbows up, box your right hand forward, clenching your abs. Bring hands to center and switch. Box on each side 20 times.

Watch the video: Pilates Boxing

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Clean and Press Windmill

Credit: Jay Sullivan

Best for: Those who want to work their legs and glutes too.

How to do it: Stand with feet shoulder-width apart, a free weight between them. Push hips back to lower into squat and grab weight with left hand. Push through feet and rise to standing, lifting weight toward left shoulder and up overhead. Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat. Switch sides and repeat.

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Hip Heist Push-Up

Best for: Those who want arms like Jillian Michaels.

How to do it: Get into "up" part of a push-up; lower chest and bend elbows to 90 degrees. Lift right hand and left foot, rotating upper body to the right while bringing left knee across body toward right armpit. Pivot on right foot and continue rotating torso until you're face up. Lift hips until torso is in tabletop position. Lift left hand and right foot, rotating upper body to right, pivoting on left foot until you are back in the "up" part of a push-up.

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Biceps and Arm Circles

Follow along once with us, then repeat it as many times as you want.

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Triceps Swing

Best for: Eliminating "bat wings"

How to do it: Lie faceup with feet on floor, knees bent, a 5-lb dumbbell in each hand. Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat. Do 15 reps with left arm, then switch sides. Do 2-3 sets.

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Kickback with a Twist

A workout from top to bottom.

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Get-Up Plank

Best for: Getting a strong back and shoulders

How to do it: Begin in a modified side-plank position with legs stacked and knees bent. Hold a kettlebell (or a water bottle) in your right hand, with your right elbow bent and weight resting against your forearm. Lift your hips so your body is straight from knees to shoulders, pressing kettlebell up to the ceiling. Do 3 sets on each side.

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Split Squat Rotation

Credit: Jason Lee

Best for: Leg, glute, and arm strengthening

Stand with feet together, holding a 5- to 10-lb medicine ball (you can also use a soccer ball or a stack of books) at chest. Step left foot back and lower into squat with right knee bent. Push into right leg, straightening both legs while twisting torso to push medicine ball over right shoulder; return to previous position. Continue for 30 seconds; switch sides and repeat.

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Opposite Arm & Leg Lift

Credit: Jay Sullivan

Best for: Arm and leg strengthening that stretches your back

How to do it: From all fours, reach your right arm forward; at the same time, stretch your left leg back and flex your foot. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.

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Bicep Curl with Alternating Lunge

It’s actually pretty easy to mess up this seemingly effortless exercise.

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