The Best Arm-Toning Exercises With Hand Weights for Women

By Jessi Andricks

Sculpted arms can do wonders for making you look your best in summertime dresses, tanks and swimsuits. These muscles are easy to sculpt, and because they are smaller, you get to notice the definition sooner. Using hand weights, you can sculpt all areas of your arm to create long, lean, toned arms. These exercises are the best, according to fitness expert Jonas Serano, because they work efficiently to give you maximum results in less time.

Biceps Curls

For trainer Lexi Walters, biceps curls are one of the best arm toners around. You can use your weights, plus the resistance of your own muscles to really squeeze and contract into your upper arms. Take the weights into your hands. Stand with your arms by your sides and your palms facing forward. Bend your elbows and lift the weights up to your shoulders. Hold for one count and release. Repeat 10 to 12 times.

Side Arm Raises

The shoulders house many different tiny arm muscles. Because these muscles are small and there is usually not much fat around them, when you work them, you can see the tone quickly. Strong shoulders can also give you the appearance of a slimmer waist, by accentuating the hourglass shape. Stand with your weights in your hands by your side and your palms facing in. Keep your arms straight and lift your arms to the side to shoulder height. Slowly lower your arms. Repeat 10 to 12 times.

Overhead Extensions

Overhead extensions work your triceps, which are on the back of your upper arms. This is an area most woman complain of as being "flabby" and not toned. Hold onto your hand weights and reach your arms overhead. Bring your hands together. Bend your elbows and lower your forearms and the weights behind your head, keeping your upper arms straight up. Press the weights back up as you straighten your arms. Repeat 10 to 12 times. Try to keep your shoulders down away from your ears and your elbows pointing forward.

Shoulder Presses

The shoulder press is an arm exercise that works not only your shoulders, but also the back of your arms, chest and back to efficiently tone your arms and upper body. Grab onto your weights. Bend your elbows at shoulder height with your palms facing forward. Your arms will make 90-degree angles at your elbow joints. Straighten your arms by pushing your weights up overhead. Then lower them back down to your 90-degree angles. Repeat 10 to 12 times.

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