Arm Toning Exercises

Double Bicep Curl

Step 1: Stand on the center of your exercise band with your feet hip-width apart and holding a handle in each hand. Let arms hang down at your sides with palms forward.

Double Bicep Curl
Step 2: Curl handles up to shoulders to tighten the band. then slowly lower to start.
Challenge yourself: Do all reps with right arm then left.
*Can substitute the exercise band with dumbbells for this routine.

Bicep Twists
Step 1: Stand on the center of your exercise band with your feet hip-width apart and holding a handle in each hand. Let arms hang down at sides with your palms facing in.


Bicep Twists
Step 2: Curl right handle up close to your shoulder, rotating forearm as you go so that it faces front of shoulder at the top of the movement. Slowly lower your hand back to start and then repeat with your left arm. Continue alternating to complete the set.
Challenge yourself: Do all reps with right arm then left.
*Can substitute the exercise band with dumbbells for this routine.


Band Triceps Extension

Step 1: Stand on the center of your band which is placed next to a chair and hold a handle in your right hand. Lean forward at hips until upper body is at a 45-degree angle to the floor, and place your free hand on top of the chair for support. Bend right elbow so that upper arm is parallel to floor, forearm is perpendicular to it, palm faces in and the band is reasonably taut.


Band Triceps Extension

Step 2: Keeping upper arm still, straighten arm behind you. Slowly bend arm to lower start. Complete all reps then repeat with left arm.
Challenge yourself: Give three short pulses at the top of the movement before lowering to start.
*Can substitute the exercise band with dumbbells for this routine.

Chair Dips

Step 1: Sit on the edge of a sturdy chair with legs together, knees bent, toes lifted and heels digging into floor. Firmly grasp sides of chair seat, straighten arms and slide butt just off the front of the chair so that your upper body is pointing straight down.

Chair Dips

Step 2: Bend elbows and lower body in a straight line. When upper arms are parallel to the floor, push back up to start.
Challenge yourself: Rather than doing in a "seated" position, straighten out your legs and balance on your heels.