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Sexy arms have become synonymous with toned abs and just an overall sculpted physique.  To get that compact conditioned look, all major muscles of the body must be engaged consistently. Moreover, who wants to walk around with flabby arms? This kind is certainly not a dream of mine and I believe, neither is yours.  However, sometimes the arms are neglected as part of our exercise routine while specific attention is given to other parts of the body.

To make your fitness journey a bit more ‘doable’, here is a list of five (5) exercises that you can include today as a part of your exercise routine to tone the arms and give you that desired sculpted look.  These exercises include Bicep curls, Triceps Dips, Lateral raises, Pushups and the Shoulder or Overhead presses.

You can learn more about how to create a fitness routine here.

Creating that ‘hiit’ Fitness Program 

The Discussion

As per human autonomy, the arm is part of the upper limb and is located between the glenohumeral joint (shoulder joint) and the elbow joint. In addition, the arm extends to the hand and the inner part of the arm is called the armpit.

The difference between the hand and the arm is that the hand is divided into the forearm and the upper arm, which are both separated by the elbow, while the arm is that part of the hand that extends from the wrist to the shoulders.

The arm contains four (4) muscles.  Three (3) of these muscles are located in the anterior compartment, namely, the biceps brachii, brachialis and coracobrachialis and one in the posterior compartment, the triceps brachii (teachmeatonomy.info).  

As such, to gain shapely sexy arms, you must ensure that you perform movements that will effectively work the various muscles.  Here is a list of the five (5) exercises you can add to your weekly routine to engage the muscles of the arm.

Five (5) Exercises to Tone and Sculpt the Arms:

• Bicep Curls.
• Triceps Dips.
• Lateral Raises.
• Push-ups/Space Motion Exercise.
• Shoulder/Overhead Press.

Bicep Curls and the Arms

This is a famous weight training movement that works the muscles of the upper arm and to some extent the lower arm muscles.  Nonetheless, any upper arm movement that targets the muscle of the biceps brachii is termed ‘bicep curls.’ Like similar movements, several variations of this exercise exist. 

These include performing the movement with dumbbells, barbells, kettlebells, or even using an EZ Bar (curl bar). However, the common denominator of each is the ‘curling’ motion of the arm until the forearm is vertically aligned with the elbows while the upper arm is held as close as possible to the body.

Nonetheless, research shows that variations such as the incline dumbbell curl or the dumbbell preacher curl are variations that can be performed to optimize biceps brachii contribution which will aid elbow flexion (Olivera et. al, 2009). 

The preacher curl is performing the bicep curls using the Preacher Curl or Incline Bench machines.  These machines are usually found at the gym, but you can invest in one if you so desire.

If you are not with a Gym, you can still achieve the desired results with the use of a dumbbell of varying weights.  Just ensure that the elbow flexors are fully worked for the best results.

Benefits of Bicep Curls

Some of the benefits of performing bicep curls are that they can strengthen the biceps as well as increase their size.  Further, a strong bicep will help you in completing other exercise movements as well as make your daily chores a bit easier without the burn and feeling of tired limbs.

Triceps Dips and the Arms

The triceps or triceps brachii is made up of three (3) muscles, the lateral head, the long head and the medial head.  As such, the triceps is that large muscle at the back of the Upper limb or arm. Its main responsibility is ensuring the proper extension of the elbow joint, especially in the straightening of the arm (teachmeatonomy.info). 

The triceps and biceps are almost performed in tandem, especially as it relates to other compound movements, such as pushups, jumping jacks, etc.  As such, the biceps would be responsible for any pulling action, which when in motion decreases the angle between the upper arm and forearm. 

On the other hand, the triceps are responsible for pushing actions where the angle between the forearm and the upper arm is increased when being performed, a reverse of the biceps. As such, when the muscle of the triceps flexes, the muscles of the biceps relax and vis-à-vis.

Some variations of the triceps strengthening and tone include overhead triceps extensions with weights, cable triceps extensions and triceps kickbacks.  The triceps dip is considered a compound movement because it not only works the triceps but also engages the forearm, chest, shoulders and lower back.  

As such, it is usually recommended as one of those movements you can do at home for a total arm workout.  Further, at home, a dumbbell of varying weights can be utilized for your chosen variations to achieve the desired results.

Lateral Raises and the Arms

Lateral raises are considered a great exercise to perform for sculpting the arms.  The arms do not stand alone, as such, exercise that engages the shoulders are excellent add-ons to any arm routine.  Three (3) major muscles are activated when performing lateral raises. These muscles include the anterior deltoid, the supraspinatus and the trapezius.  

The anterior deltoid is located at the front of the shoulders, while the Supraspinatus is located deep in the shoulder and initiates shoulder abduction. However, the Supraspinatus muscle is very delicate and thus can be easily injured (Spargoli, 2016). 

The trapezius muscle is a major muscle of the back that acts as a stabilizer between the head and the neck (physio-pedia.com).  As such, it is always recommended that you start lateral raises with a smooth lift and not a jerk. 

On the other hand, the trapezius, the third major muscle, is considered the stabilizer and works to elevate the shoulders when performing lifting movements.  The trapezius is not only engaged in lifting movements but also when the shoulders are down to a lesser extent.  In this regard, lateral raises can be an excellent movement in your arm routines as they not only increase shoulder mobility but also help to sculpt strong, defined shoulders.  

This will ultimately enhance your overall arm physique as it can give you the appearance of broader and stronger shoulders which will complement your toned arms.

Push-ups/Space Motion Exercise and the Arms

Push-ups are a common callisthenics exercise that is considered easy to perform.  Callisthenics is an exercise movement that comprises a variety of movements which engage large muscle groups even without any form of equipment (Merriam-Webster Dictionary). Nonetheless, this seemingly simple and easy movement by some may be perceived as dreaded by others, especially if you have been sedentary for a while. 

Push-ups target the shoulders, chest, triceps, and biceps as well as the legs, core and back.  As such, it is considered a compound movement due to the many muscles that it engages

One of the best ways to perform this movement is to start with a modified version by using the knees instead of the balls of the foot and then work your way up to a full plank-like version.  You can also switch between modified and standard movement on days when you just feel ‘out of it.’ Push-ups, like burpees, are one of those exercises I tread, so I used to do exactly what I stated above, start with a modified version or low-impact and work my way up.  

Even though I have learned to appreciate it over time, I still from time to time work with modified versions, especially for a long workout.  Just listen to your body and ensure that you are performing the movement with quality form as more is certainly not better especially when it comes to exercise.

Nonetheless, a Harvard University study found that the number of repetitions a man can perform is indicative of his risk of heart disease.  As such, according to the study, pushups can lower one’s risk of heart disease (Yang, et al. 2019).

Shoulder/Overhead Press and the Arms

A nicely toned arm goes hand-in-hand with strong shoulders.  As such, it is best to ensure that arm workouts are not done in isolation from shoulder movements.  A great shoulder routine to add to your list for a toned arm is that of ‘shoulder press.’

Shoulder Press is generally a weight training exercise that works the trapezius, triceps and deltoids as well as the rotator cuff muscles. The rotary cuff muscles are a group of muscle that surrounds the shoulder, which helps to keep the head of the upper arm in the shoulder socket (physio-pedia.com).  

As such, with other movements, shoulder press can be done using bodyweight but is considered more effective with some sort of resistance in the form of a dumbbell or barbell. 

The two (2) main techniques of this movement are the lifting of weights in front of the head or behind it.  However, research suggests that both techniques were beneficial for both the shoulder and the spine.  Therefore, no preferential treatment was levied on either (McKean et. al. 2013). 

You can shape and tone the shoulders further by reading this post with more exercises that can help you on this quest.

• What are the shoulder muscles – Here are Five (5) Exercises to Tone, Strengthen and Shape them!

Illustrative Summary

Here is an illustrative summary of Five (5) Exercises to get that sculpted sexy arms. You can do these exercises on your own when exercising at home or the gym. 

Let’s Sum Up!

Getting sexy toned arms requires work.  However, there are targeted exercises you can add to your daily routine that can help to strengthen and tone the muscles of the arm over time. Some of these routines include the popular bicep curls, triceps dips, lateral raises, push-ups and shoulder or overhead presses.

Bicep curls are said to work muscles such as those of the upper and lower arms while triceps dips work those of the forearms, chest and shoulders.  Lateral raises help to sculpt the arms as well as the stabilizer muscle – the trapezius.  

On the other hand, push-ups, a common compound movement, help to tone the overall body as well as help us to increase our endurance, while shoulder or overhead press helps to tone the arms as well as strengthen the shoulders.

So, which of the exercises will you incorporate into your routine today?  While you are at it, why not take a look here at some of the best exercises you can add to your routine for tone and strong thighs? Go, get your fit on!

• 5 Best Exercises to Tone and Strengthen the Thighs at Home
• My Five (5) Favourite Upper Body Exercises and Why!
• Don’t Tuck it in! – Here are Five (5) Exercises to Reduce Belly Fat, Strengthen and Tone the Abs at home.

Editor’s Note: This article was last updated: February 27, 2025.

References

• McKean, M & Burkett, B. (2013). Overhead Shoulder Press – In-front of the head or behind the head. Journal of Sport & Health Science, 4(3), pp. 250-257.
• Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. (2009). Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. Journal of sports science & medicine, 8(1), 24–29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
• Rotator Cuff. (2019, May 27). Physiopedia. Retrieved June 6, 2019 from https://www.physio-pedia.com/index.php?title=Rotator_Cuff&oldid=212413
• Spargoli G. (2016). Partial Articular Supraspinatus Tendon Avulsion (PASTA) Lesion. Current Concepts in Rehabilitation. International journal of sports physical therapy, 11(3), 462–481. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886813/
• Yang, J, Christophi, C, Farioli, A. (2019. Association between pushup exercise capacity and future cardiovascular events among active adult male. JAMA Netw Oper, 2(2).