4 Best exercise to tone the back of the arms.
Jan 31, 2022By Sophia McDermott, Lifestyle Coach & Fitness Expert.
Being in perfect shape is an ambitious goal but we can be in the best shape possible for our build or body type. It still requires hard work and dedication. But the work is worth it when we feel accomplished, good in our own skin, sexy, and brimming with good energy and vitality from working out.
There are a few parts that take a little more focus than others, and everyone is different. However, I have found that the back of the arms can be a ‘trouble spot’ for quite a few of us. The muscles that sit on the back of the upper arms are called the triceps. They involve straightening the arm. If we don't do lots of pushing movements or bracing and holding up our own body weight, say in a push-up position, this area can become very untold, soft, and dare I say, flabby.
There is no way to spot reduce, ie, lose fat specifically on certain areas since the body loses fat all over (which is why when we embark on a fitness journey we often lose weight from our breasts), BUT we can especially tone the muscles in that area.
So here are a couple of fabulous exercises that help to tone up the muscles in the back of the upper arms.
1. Tricep push-ups
Holding your body weight with your arms always works the back of your arms. PUsh ups and travel pushes (with your elbows turned in) are a fabulous way to keep your arms and shoulders toned. You can do this exercise on your feet or on your knees depending on your fitness level. Try to lower yourself down so that your chest almost hits the mat, and push back up again. Aim for 20 reps.
2. Dips
This is yet another great exercise to support your body weight with your arms. You can do this on a small step or the sofa or bench at the park or at the gym. Make sure to distribute your weight on your hands and not your feet so that you are working the back of your arms to your best capacity. Try to bend your arms as low as you can and push back up. Aim for 20 reps.
3. Bridging (and touching opposite foot)
This exercise works the back of the arms as well as your lower abs and booty if you keep your hips up high.
You can hold this bridging position or you can try this more advanced exercise as shown where you balance and touch your foot with your opposite hand. Aim to touch each foot 10 times or hold this bridging position for 30 seconds.
4. Tricep kickbacks
This one used dumbbells and not your body weight. A good dumbbell weight is about 5-8 pounds. You can put your hand on your knee to support your weight (as shown) or you can put your knee and hand on a bench and do the tricep kickbacks that way. Keep your elbow elevated the whole time and make sure your movements are controlled to avoid any swinging. Aim to do 12-15 reps each arm.
You can add these exercises to your weekly workout routine or your special Sophia membership videos for some extra toning to give your arms that lovely firm shape.