man using ropes at rotunda gym in inferno group training class
Fitness Tip

Best Five Exercises for Toned, Strong Arms

Amazing Arm-Toning Workouts from the Best Personal Trainers in Baltimore

“Chicken wings” may be appetizing in the context of your dinner plate, but these words are far less appealing when they’re used to describe something else: underarm flab. But you don’t have to spend the rest of your life covering up your arms — especially heading into tank top season! Rather, try these five exercises perfect for toning, tightening, and strengthening your arms.

1. Lateral Arm Raises

Grab a pair of dumbbells and prepare to give your delts a workout. Positioning your feet hip-distance apart and holding a dumbbell in each hand with your palms facing in toward your body, raise one arm straight up toward the ceiling until it is parallel to the floor. Then, slowly lower it back to your side. Repeat with the other arm before concluding with both arms at once. Continue this cycle for 10 to 12 reps. One safety tip? Avoid locking your elbows while performing this exercise.

2. Triceps Push-Ups

No exercise equipment? No problem. Give your triceps a boost with this twist on a fitness go-to. Assume the push-up position but keep hands beneath your chest (closer together than with a standard push-up). Slowly bend your arms while you lower your chest to the floor. Keep your back straight, your elbow pointed back, your upper arms tucked close to your sides, and your tummy tight while performing this move for 10 to 12 reps.

3. Boxing

While not technically an exercise move, boxing is one of the most amazing ways to get the arms you’ve always dreamed of. Says Vogue of this celebrity fitness favorite: “Models from Cara Delevingne to Gigi Hadid swear by the results of this intense workout. Saladino likes it for its metabolism-boosting cardio benefits, which are coupled with resistance training….The result? Strong, shapely arms.”

Other gym activities making the grade when it comes to buff arms, according to Vogue are swimming, battle ropes, circuit training, and rowing.  Brick Bodies offers boxing classes and much more — take a look at our lineup to find the perfect group fitness class today.

Exercise plan for beginners
Battle ropes give the arms a serious workout — and they’re fun, too!

4. Half-Moon Rotations

Targeting the shoulders, biceps, and triceps, this workout may seem basic but is big on results. Beginning with your feet hip-width apart, extend your arms outward at shoulder height and parallel to the floor with your fingers together. Starting with your palms facing down, gradually rotate your thumbs back until your palms are facing up. Then, rotate your thumbs forward again. Repeat for 30 reps without lowering your arms. Believe us — you’ll feel it!

5. Dumbbell Curls

Hailed as “the gold standard of biceps workouts,” this move will give your arms the definition you’re looking for without adding bulk. Standing with your feet positioned at shoulder-width apart and holding a dumbbell in each hand in front of your hips with your palms facing out, slowly bend both arms at the elbow until they are parallel with the floor. Then, alternate curling one arm up toward your shoulder and returning it to the starting position while keeping the other arm in place. Repeat for 10 to 12 reps.

One last thing to keep in mind is that these exercises are only as good as your form. A personal trainer can help you get the best results while minimizing your risk of injury.  Sign up for a personal trainer session to get started today.