Tone and sculpt your arms in one amazing workout. All you need is a pair of dumbbells to add definition and strength to your biceps, triceps, and all three heads of your deltoids. So grab your free weights and let's get to work.

See the full post on our website at this link: https://tone-and-tighten.com/6-best-exercises-for-arm-definition-at-home.html

Looking to tone and tighten your arms but don't have a gym membership or a lot of equipment to do it? You've come to the right place!

All it takes is about 30 minutes, a pair of dumbbells, and these 6 exercises to carve out the arms of your dreams!

We'll be working all the major muscle groups of your arms and shoulders to eliminate jiggle, increase tone, and ultimately amaze people around you. So grab your dumbbells... it starts right now! 

HOW DO I TONE MY ARMS AT HOME?

When it comes to weight training there are essentially four major muscle groups people workout when they work on their arms.

The deltoid is the "shoulder cap" and has three heads that perform three different functions.

The triceps is the muscle in the back of your arm and straightens your elbow out (also assists in extending the shoulder).

The biceps is the muscle in the front of the arm that bends the elbow.

The wrist flexors and extensors make up what we would call the "forearm" muscles.

When weight training, it's important to work all of these areas to tone and sculpt your arms.

AND NOW LET'S GET ON TO THE WORKOUT!

We will be performing these 6 arm-sculpting dumbbell exercises in 3 circuits - AB-AB format.

That means you will alternate performing the first two exercises until you've completed 3 sets, then move on to alternating between the 3rd and 4th exercises until you've performed three sets, and finally alternating between exercises 5 and 6 until you've completed 3 sets.

Sound fun? I thought you might say that!

CIRCUIT A

1. Bent-Over Row to Triceps Kickback
Keep your back straight and your stomach tight as you hinge forward at your hips.
Perform a bent-over row by pulling the dumbbells into your chest.
Hold your elbows behind you as you straighten out your arms to engage your triceps, then return to the starting position.

Perform 15 reps and then move on to the Curl and Press


2. Curl and Press
Stand upright with the dumbbells in your hands, palms facing forward.
Perform a curl by contracting your biceps, bending your elbows, and bringing the weights to your shoulders.
From your shoulders, push your dumbbells up and over your head.
Perform 15 reps and then go back to Bent-Over Row to Triceps Kickback

Perform this circuit 3 times and then move on to Circuit B


CIRCUIT B

Lateral Raises
Stand upright holding your dumbbells at your sides.
Keep your back straight and your core tight as you lift your dumbbells straight out to your sides up to shoulder height.
Slowly return to starting position.
Perform 15 reps and then move on to Upright Rows

Upright Rows
Stand upright with your dumbbells in front of you in each hand.
Keep your core tight and pull your dumbbells from in front of you up to shoulder height.
Your elbows should bend and raise out to your sides as the weights come up to shoulder height.
Pause 2 seconds at the top, then slowly return to the starting position.
Perform 15 reps and then move back to Lateral Raises

Perform this circuit 3 times and then move on to Circuit C

CIRCUIT C

Biceps Curls
Stand upright with the dumbbells at your sides.
Keep your core tight as you bend your elbow to curl the dumbbell up to shoulder height.
Focus on contracting your biceps throughout the movement.
Slowly return to the starting position and repeat on the opposite side.
Perform 15 reps and then move on to the Overhead Triceps Extensions

Overhead Triceps Extensions 
Hold one or two dumbbells (depending on your strength) over your head with your elbows extended.
Slowly bend your elbows to bring the weights behind your head.
Contract your triceps (the muscle on the back of your arm) to bring both weights back straight up over your head.
Perform 15 reps and then move on to the Biceps Curl

Perform this circuit 3 times and you're done! Excellent job!

Be sure to check out Tone and Tighten across our other social media channels as well!

Instagram: http://instagram.com/tone_and_tighten

Pinterest: http://www.pinterest.com/ToneandTighten/

Facebook: https://www.facebook.com/toneandtightenfitness

Twitter: https://www.twitter.com/ToneandTighten/