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5 moves to tone your arms

Tighten your triceps—and more—with these arm-toning moves.

Updated on July 12, 2024

a middle aged white woman spreads her arms in a yoga pose and looks to the sky
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Ever wish you could spot-tone certain parts of your body when you work out, whether your waist, thighs, or arms? Alas, it’s not possible to reduce fat only in certain areas, but you can target certain zones for special attention as part of an overall workout routine that includes cardiovascular exercise plus strength training. Add these exercises to your workoutShow More

weights, free weights
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How to get started

When doing any type of workout, it’s important to use proper form to help prevent injury. Follow these instructions and, for extra support, consider visiting a trainer at your local gym to get personalized instruction. It's also a good idea to consult with a healthcare provider before starting aShow More

a Black woman does pushups for exercise
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Push-ups

All you need for this basic move is a floor surface that’s comfortable enough to push against (or kneel on, if you’re doing a modified version).

Muscles worked: pectorals (chest), anterior deltoids (shoulders), triceps

How to: Get into a plank position with your legs extended straight back andShow More

a middle aged white woman does triceps extensions exercises on her living room couch
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Triceps dips

Another equipment-free, do-anywhere move is the triceps dip. All you need is a stable bench, chair, or couch.

Muscles worked: triceps

How to: Start by sitting on a bench or stable chair with your palms on the edge—your hands should be on either side of your hips and your fingers hanging over theShow More

a young Black woman does shoulder press exercises with light dummbells
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Overhead presses

Overhead presses can be done standing (shown) or seated. You’ll need a set of dumbbells for this one.

Muscles worked: deltoids (shoulders), biceps, triceps, abs

How-to: Hold a dumbbell in each hand and lift them to shoulder height (shown). With your palms facing forward, press the dumbbellsShow More

tricep, arm strength, weights, free weights
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Tricep extensions

This isolation move is effective for toning the backs of your arms.

Muscles worked: triceps, forearms, latissimus dorsi (upper arm and lower back)

How to: Stand with one foot a couple of feet in front of the other in a split-stance position. Hold a dumbbell of equal weight in each hand, or hold oneShow More

workout, workout bench, exercise, gym
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Triceps kickbacks

Triceps kickbacks can be done at the gym or at home. Just grab a dumbbell and you’re ready to go.

Muscles worked: rear deltoid (shoulder), triceps, abs

How to: Hold a dumbbell in your right hand while propping your left knee on an exercise bench with your right foot on the floor; place your leftShow More

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