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Get Strong, Defined Arms With This 100-Rep Arm Workout

Starter Arms to Take to the Gym

Strength training is so important, plus doing this Starter Arms series will get your arms toned for spring time. Watch the video first then you can print out this printer friendly version to take with you to the gym.

All exercises have 10 reps. Each arm area is targeted 3 times. Feel free to repeat the sequence once or twice for a total of two or three rounds.

I recommend weights between 5 and 10 pounds for this series.

Exercise Move 1 Move 2
Bicep Curls
Do's and Don'ts:

  • Move smoothly in both directions
  • Exhale as you bend your elbows, and engage your abs
  • Don't rock back onto your heels when you lift
Tricep Kick Backs
Do's and Don'ts:

  • Stand with your same leg back as arm that is working
  • Don't snap your elbow straight, keep the motion smooth
  • Pull your abs toward your belly button
  • Pause at the top of the motion to really work the triceps

There's a lot more exercises, so

Bent Over Rows
Do's and Don'ts:

  • Bend forward at your hips - do not round your low back
  • Feel your shoulder blades squeeze together at the top of the motion
  • By now you know I am going to say - engage your abs, so do it, already
Do's and Don'ts:

  • Pull your abs up and in as you lift your arms - zipper your abs while you zipper your arms
  • Don't raise your shoulders as you lift your arms
  • Exhale as your raise your arms
Pulling the Bag
Do's and Don'ts:

  • This exercise is like pulling a bag of groceries into your chest - so this is a functional exercise for the biceps
  • Exhale as you pull your arms into your chest
  • Don't lean forward to meet the weight, pull it into your chest
Overhead Tricep
Do's and Don'ts:

  • Drop your chin down a little so you don't whack yourself in the head
  • Your elbows will not get all the way to straight
  • Exhale as you straighten your elbows
Arm Raises
Do's and Don'ts:

  • Exhale as you lift your arms up
  • Don't raise your shoulders as you lift your arms
  • Only raise your arms to shoulder height
  • Make sure not to lean back as you lift your arms
Push Ups
Do's and Don'ts:

  • Exhale as you push the ground away to straighten your arms
  • Use your core to support you - this way your shoulders will not get strained
  • Really spread your fingers out wide and keep pressure in your finger tips - this keeps pressure out of your wrists
  • Try these on your toes or your knees
Tricep Dips
Do's and Don'ts:

  • Finger tips point towards your pelvis
  • Don't jam your elbows straight
  • Make sure you are really bending and straightening your elbows, not just pumping your pelvis up and down
Join The Conversation
redsnapper redsnapper 9 years
good stuff.
silverleaf silverleaf 9 years
The "Overhead tricep" move should be done with the elbows pointing as front-wards as possible the whole time (NOT to the side) to be more effective....
amandasunly amandasunly 10 years
Thanks this is really useful!
vrico2005 vrico2005 10 years
thanks soooo much!
mandiesoh mandiesoh 10 years
OMG i love this!! i need to work my arms!
AJS AJS 10 years
Good tips! I lke doing dips, they seem to work all of my arms and shoulders. I always neglect my tri - ceps, I think I am going to use these excercises my next trip to the gym!
Butrfly4404 Butrfly4404 10 years
Is that you, fit?
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