This quick workout at home is the perfect solution to tone and tighten your arms. Hitting the biceps and triceps with just a couple pairs of dumbbells, we'll keep the reps high and the sets low in order to tone and sculpt some awesome lean muscle definition.

Get my dumbbells here (affiliate links):

5 POUNDS: https://amzn.to/2DZct2F

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10 POUNDS: https://amzn.to/2zE3UqY

Also - the mat I'm on is my favorite to workout on. It's a little thicker and a little more "heavy duty" than your average home workout mat. You can get one right here (also an affiliate): https://amzn.to/2E0v12w

MY FAVORITE BEGINNER ARM CIRCUIT WORKOUT WITH WEIGHTS: https://www.youtube.com/watch?v=Z3zPy5LUn7I&t=33s

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Looking to tone up those arms?

Sculpt some fantastic definition and get rid of flabby arms forever with this great workout. 

Anyone can make time for this life-changing (I mean arm-changing) workout today. 

This arm workout only takes 10 minutes- it's a quick exercise video you can do at home with just a pair of dumbbells. 

Easy, awesome, and effective. 

HOW OFTEN SHOULD I LIFT WEIGHTS TO TONE MY ARMS?

If your goal during strength training is to tone your arms, you'll want to add an arm workout 2-3 days per week. You shouldn't work out your arm muscles every single day, they need some time to rest and recover after workouts to heal and become bigger and stronger.  

DOES LIFTING WEIGHTS MAKE YOUR ARMS BIGGER? 

We all have different body types, some of us have more mass and some are more athletically built. Regardless, strength training in the gym will help with body composition to improve muscle tone and help to decrease amount of fat. 

Lifting weights does help to shape your body, but that doesn't necessarily mean you'll make your muscles bigger. 

A combination of things contribute to building bigger arms. You will need to focus on nutrition and exercise. You'll have to eat more as well as include heavier strength training if your goal is to bulk up your arms. Bodybuilders who are bulky specifically eat and train so they can look like that. And it probably has taken years to get there. 

Even if you don't want big arms, you still should continue to strength train. The goal of lifting weights is not necessarily to make you bulky, it will improve your strength, muscle tone, and overall physique.

Hormones play a role in muscle growth as well. Women won't be able to gain big bulky arms just by lifting weights because of their low levels of testosterone. Some of the strongest women can lift very heavy weights but they don't have bulky muscles, instead they look seriously toned. 

On the other hand, Men are more able to gain bulkier muscles with the right kind of training.

Getting stronger doesn't necessarily equal getting bigger arms. Strength training for your arms will bring better muscle definition and that perfectly toned look you want. 

HOW DO YOU GET RID OF ARM FLAB?

You can't exactly "spot treat" your body and decide where to lose fat. You need an all-around healthy and balanced approach to get rid of unwanted fat on your body.

To tone up your arms and get rid of arm flab, you'll want to focus on strength training, cardio exercises, and healthy eating.

Start by implementing 1-2 arm strengthening workouts a week into your exercise routine to tone up your muscles. 

Be sure to include some heart-pumping workouts as well to help you burn calories. Cardio and other high-intensity exercises will help burn up fat and keep your arms defined and not flabby. 

Healthy eating is an important piece of getting the toned physique you want. Make sure you are eating enough and focusing on vegetables and lean protein at every meal along with some whole-grain carbohydrates, healthy fats, and fruit. 

The Workout

Get rid of those flabby arms forever by including this at home arm strength routine as part of your regular arm workouts. Grab your dumbbells and follow along with the video to tone up your arms. 

Equipment needed: 1 pair of dumbbells

(I recommend using between 2-3 pounds for beginners and 5-10 pounds for advanced)

FOLLOW LONG IN THE VIDEO FOR ALL OUR RECOMMENDED EXERCISES, SETS, AND REPS.