Fitness Exercise Tips 9 Arm-Sculpting Exercises You Can Do With Light Weights By Shape Editors Updated on October 10, 2023 Trending Videos Close this video player Arm toning workouts don’t just sculpt your arms, they build muscle and strengthen your upper body. These benefits affect your everyday life — supporting your bones, improving your posture, and reducing your chance of injury. While lifting heavy weights is one surefire way to build lean muscle, it's not your only option to get there, especially if you're just getting started with strength training. All you need are some light dumbbells or your own bodyweight. Micromovements using light weights or your own bodyweight can bring the burn and help improve muscle definition and strength in your arm, shoulder, and back muscles. This arm-toning workout created by celeb trainer Tracy Anderson can be done in the comfort of your own home with just your bodyweight or a pair of 3-pound dumbbells. Achieve that definition you've been after with these arm toning exercises that activate your biceps, triceps, shoulders, core, and back muscles. The 12 Best Dumbbells for Your Home Gym, Tested and Reviewed Benefits of Arm Toning Workouts Arm toning workouts consist of movements that build muscle strength and add definition to the muscles in your arms, shoulders, and back. Most arm toning exercises target the upper arms, including the biceps (at the front of the arm) and triceps (at the back of the arm), as well as the shoulders, core, and back. Some arm toning exercises — like tricep pushbacks — work one specific area (the triceps). Other exercises — like arm circles — tone the biceps, triceps, shoulders, and back. Toning these areas can not only be a confidence booster but can help you power through your day and everyday movements. Best Tips for Successful Arm Toning Workouts When beginning a new arm toning workout, start slowly and add repetitions as you gain strength. Some things to keep in mind as you begin: Use light weights (or no weights at all) until you feel comfortable doing each exercise. The most important thing is to make sure you know how to do each move correctly so that you don’t injure yourself or strain your muscles. Make sure your form and technique are correct and consistent throughout. Keep track of your progress with an easy-to-use fitness app or join a local or online fitness community for support and motivation. Once you’re comfortable with each exercise, you can hold each pose for longer or add additional reps to build even more strength. Remember to mix up your exercise routine by targeting different muscle groups and trying different types of workouts. This 30-Day Arm Challenge Will Help You Build Your Strongest Arms Ever The Best Exercises for Arm Toning with Light Weights Ready to build upper body strength with these arm toning workouts? Try out these arm toning exercises to tone your arms while building muscle to support your bones, improve your posture, and reduce your chance of injury. These beginner arm toning exercises are easy to do at home with a pair of 3-pound dumbbells (or bodyweight alone). For best results, do each of the upper body exercises for the number of reps indicated one to three times per week. How it works: Do each of the following upper body exercises for the number of reps allotted. What you'll need: a pair of 3-pound dumbbells 01 of 09 Arm Circles Jay Sullivan Why it works: Targets shoulders, back, triceps, biceps A. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. B. Keeping shoulders down, do 20 small backward arm circles. C. Switch directions; do 20 forward arm circles. Do 20 reps backward and forward. Shape Best In Fitness Awards 2023: Best Small Home Gym Equipment 02 of 09 Shoulder Press Jay Sullivan Why it works: Targets shoulders, triceps A. Stand with feet shoulder-width apart, holding a dumbbell in each hand. B. Bend elbows, bringing hands to shoulders, palms facing forward. C. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Do 20 reps. 03 of 09 Triceps Push-Back Jay Sullivan Why it works: Targets triceps A. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back. B. Lift arms straight back about 2 feet behind you; return to sides. Do 20 reps. Try This At-Home Triceps Workout with Weights for Super Strong Arms 04 of 09 Half-Moon Rotation Jay Sullivan Why it works: Targets shoulders, biceps, triceps A. Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down. B. Rotate thumbs back until palms face up. C. Rotate thumbs forward. Do 30 reps, keeping arms lifted. 05 of 09 High V Jay Sullivan Why it works: Targets: shoulders, triceps A. Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides. B. Slowly bend elbows to hips, palms facing body. C. Press back up into V. Do 20 reps. 06 of 09 Lateral Triceps Lift Jay Sullivan Why it works: targets triceps A. Stand with feet hip-width apart, holding a dumbbell in each hand, right elbow bent, palm facing shoulder. B. Straighten arm out to side at shoulder height, and rotate so palm faces back. C. Lift up 2 inches. Return to starting position. Do 20 reps; switch arms and repeat. 07 of 09 Back Touch Jay Sullivan Why it works: Targets back, shoulders, biceps A. Stand with feet hip-width apart, arms extended out to sides, a dumbbell in each hand. B. Bring arms about 1 foot behind you (diagonal to shoulders). C. Bend left elbow and touch back with dumbbell; return. Do 30 reps, alternating sides. 8 Best Exercises for Back Workouts at Home 08 of 09 Overhead Bend Jay Sullivan Why it works: Targets shoulders, triceps, core A. Stand with feet shoulder-width apart, holding a dumbbell in each hand. B. Bend right elbow to hip and hinge over to left from waist. C. Extend right arm overhead and to left, keeping shoulder down. D. Lower elbow to hip. Do 25 reps; switch sides and repeat. 09 of 09 Straight-Arm Shrug Jay Sullivan Why it works: Targets shoulders, biceps, triceps A. Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand. B. Keep arms straight as you lift and lower right shoulder to ear. C. Switch sides; repeat. Do 30 reps, alternating sides, keeping arms lifted entire time. This 5-Minute Arm Workout with Dumbbells Fits Into Any Schedule Was this page helpful? Thanks for your feedback! Tell us why! Other Submit