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Quick Workouts for Strong and Toned Arms

December 23, 2023 3 min read

Quick Workouts for Strong and Toned Arms

Are you looking to tone and strengthen your arms quickly? Do you want to see quick results in a short period of time with minimal effort? You’re in luck! There are several exercises that can be done with the right fitness equipment that will help you get the toned and strong arms you desire.

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Let’s explore some of the best exercises that can be done with fitness equipment that will help you achieve the muscular arms you desire in no time!

1. Resistance Bands

Resistance bands provide an easy and convenient way to get an arm workout without having to lift weights or use any other type of equipment. Resistance bands come in different sizes and levels of resistance, so you can customize your workout to suit your needs. When using resistance bands for your arm workouts, there are several exercises you can do to target different muscle groups.

One exercise you can do is a triceps extension. To do this, stand with your feet hip-width apart, holding one end of the resistance band in each hand. Raise your arms above your head and keep your palms facing inward. As you exhale, bend your elbows and lower your arms until they are at shoulder height. Hold for two seconds, then inhale and push your arms back up to the starting position. Repeat 10-15 times.

Another exercise you can do is a bicep curl. Stand with feet hip-width apart and hold one end of the resistance band in each hand. Bend your elbows and curl your hands towards your shoulders. Then, slowly release them back to the starting position. Repeat 10-15 times.

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Finally, you can also do lateral raises with resistance bands. Stand with your feet hip-width apart and hold one end of the resistance band in each hand. Raise your arms out to the sides until they are at shoulder level. Slowly lower them back down to the starting position. Repeat 10-15 times.

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2. Dumbbells

Dumbbells are a great way to add resistance to your arm workouts. They come in various weights and sizes, so you can choose one that is right for you. With dumbbells, you can do a variety of exercises that target different muscle groups.

One exercise you can do is an overhead press. This exercise works your shoulders, triceps, and core. To do this, stand with your feet hip-width apart and hold a dumbbell in each hand. Bring your arms up to shoulder height, with your palms facing forward. As you exhale, press the weights up over your head until your arms are fully extended. Slowly lower back down to the starting position. Repeat 10-15 times.

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Another exercise you can do is a dumbbell curl. Stand with your feet hip-width apart and hold a dumbbell in each hand. With your palms facing up, curl the dumbbells up towards your shoulders. Pause at the top and slowly lower back down to the starting position. Repeat 10-15 times.

Finally, you can also do triceps kickbacks with dumbbells. Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend your elbows and bring your upper arms up to shoulder level. Keeping your elbows bent, extend your arms back until they are straight. Pause at the top and slowly return to the starting position. Repeat 10-15 times.

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3. Kettlebells

Kettlebells are great for arm workouts because they add an element of instability to your movements. This helps to engage more muscles, which leads to faster results. There are several exercises you can do with kettlebells to target different muscle groups.

One exercise you can do is a kettlebell swing. Stand with your feet hip-width apart and hold a kettlebell in both hands. Bend your knees slightly and hinge forward from your hips. As you exhale, drive your hips forward and swing the kettlebell up and out in front of you until your arms are fully extended. Slowly return to the starting position and repeat 10-15 times.

Another exercise you can do is a kettlebell triceps extension. Stand with your feet hip-width apart and hold a kettlebell in both hands. Raise the kettlebell over your head and bend your elbows to lower it behind your head. Push the kettlebell back up to the starting position. Repeat 10-15 times.

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Finally, you can also do a kettlebell row. Stand with your feet hip-width apart and hold a kettlebell in both hands. Bend your knees slightly and hinge forward from your hips. Keeping your back flat, pull the kettlebell up to your chest. Slowly lower back to the starting position and repeat 10-15 times.

With the right fitness equipment, you can easily tone and strengthen your arms in no time! Resistance bands, dumbbells, and kettlebells are all great options for getting a quick arm workout. Try adding these exercises into your routine to get the toned and strong arms you desire!

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