12 Arm Exercises You Can Do at Home For a Toned Upper Body

This classic exercise helps tone the front of your upper arm and gives you a defined and chiseled upper body. You can use dumbbells, a bar, or even cans of soup to complete this exercise at home.

• Start with your feet shoulder-width apart and one weight in each hand.
• Bending at the elbow, bring your weights up towards your shoulders and back down with control.
• Complete 15-20 repetitions.

Use triceps kickbacks to help tone the hard-to-reach back of your upper arm.

• Start with weights in each hand.
• Bend at your knees, keeping your back flat, and bring your elbows high as you kick the weights back behind you.
• Return to starting position.
• Continue 15-20 repetitions.

Overhead shoulder press target your shoulders and triceps. Be very careful not to lean back as you raise the weights or you'll put pressure on your lower back.

• Start in standing position with one weight in each hand.
• Bring the weights to your shoulders and extend all the way up towards the ceiling.
• Return the weights back to starting positon.
• Continue for 15-20 repetitions.

Overhead triceps extensions are another great exercise to isolate the back of your upper arm. Only one weight is required and you can use a dumbbell or kettlebell to make this one work.

• Start in the standing position with one great gripped between your hands.
• Raise the weight overhead, and bending at your elbows lower the weight back behind your head.
• Return to starting position.
• Continue slow and controlled for 15-20 repetitions.

Work your upper back and the area between your shoulder blades with this low-impact exercise. Be careful not to hunch your shoulders or build any tension in your neck.

• Start in the standing position with a dumbbell in each arm.
• Bend your knees and bend at the waist, keeping your back straight and your abdomen tight.
• Bring your arms out in front, and then extend your arms back squeezing your shoulder blades.
• Return to starting position.
• Continue slow and controlled for 15-20 repetitions.

Using a bench or a mat, skull crushers tone your triceps and core, and put minimal strain on your back and shoulders.

• Start by laying down and one dumbbell in each hand.
• Extend your arms straight towards the ceiling.
• Bend at your elbows and lower the weights back behind your head before returning to starting position.
• Complete 15-20 repetitions.

Using a bench or a mat, this move focuses on your triceps, chest, shoulders, and core. You can keep a slight bend in your elbow to take some pressure of your shoulders as you lift.

• Start by laying down and one dumbbell in each hand.
• Extend your arms straight towards the ceiling.
• Bring your arms wide, almost to the ground and then return them back up over your chest.
• Complete 15-20 repetitions.

Upright rows target your upper back and neck, as well of the area between your shoulder blades. It also improves your posture and can be completed with dumbbells or a barbell.

• Start in the standing position with one weight in each hand.
• Raise your arms up towards your chin, elbows high, and slowly return back to starting position.
• Complete 15-20 repetitions.

This combination exercise for your core, obliques and upper body will help flatten your stomach and strengthen your arms at the same time. Be careful to use good form and resist swinging your body as you come up to sitting for maximal results.

• Start down on the mat with your knees bent and your feet flat, one dumbbell in each hand.
• Come up to sitting and twist to the right as you punch across your body with your left hand.
• Return to the mat and repeat on your left side.
• Continue slow and controlled for 10 repetitions on each side.