How Can I Get Toned Arms In 30 Days?

Have you ever met someone who had huge arms with no definition? If so, you might have thought that it was a terrible waste. Or, maybe you are that person, and you’re reading this article in the hopes of toning up those pythons? Either way, today’s article should be helpful to you.

When you need to slice some fat from your arms and get the definition that marks the difference between a big man and a bodybuilder, you need exercises that are suited to the task. So, let’s get right into it, and learn a little bit about the playing field

Know The Muscles Of The Arm:

When you are learning about the ways in which to tone and build muscle, it pays to know a little bit about the tools with which you are working. In this case, that means doing some reading on the anatomy of the human arm, with an emphasis on the muscles.

You don’t need to know quite as much as a doctor, but you will need to be familiar with the major muscle groups. Here is a quick reference list that will help you to understand any fitness-related articles that you might read:

  • Deltoids = Shoulder muscles
  • Subscapularis = Rotator cuff
  • Biceps Brachii = Middle of the arm
  • Triceps Brachii = That bulge right behind the biceps
  • Brachialis = Elbow flexor
  • Brachioradialis = Large forearm muscles
  • Extensors/adbductors = Wrists and fingers

Now let’s take a look at five simple exercises that should do an excellent job of targeting your arms and ripping the fat away to reveal only rock-hard muscle beneath. Obviously, these five are not the only options, but we feel them to be among the best.

1. Triceps Dip

To do this exercise, you will need either a special bench or a chair. Unless you spend a lot of time at a well-equipped gym, you will probably be using the chair method, so that is the one we will cover.

Place the chair behind you and put both hands on either side of the seat. Use your hands to support the majority of your weight. Now lower your buttocks to the floor while bending your knees. Maintain good resistance on your triceps the entire time. This exercise could be described as a behind-the-back version of the push-up.

2. Shadow Boxing

This is one of the most enjoyable ways to work out. Shadow boxing is just punching at the air repeatedly. Just imagine the face of someone you don’t like, and imagine that you are brutally pummeling them. Use some combinations and keep it moving at all times.

Shadow boxing is some of the best cardio you could want, and it provides a great means of stress relief as well. It’s even more fun if you get a good punching bag and give yourself something with which to make contact.

3. Overhead Dumbbell Punches

This might be the simples exercise on the list. You just hold a dumbbell in each hand, raise them to shoulder level, and start punching overhead. Alternate from one arm to the other. Keeping your back nice and straight. Your feet should be firmly planted and about shoulder-width.

4. Dumbbell Circles

This is also a very simple exercise, and it is based on a common warm-up exercise known as “arm circles.” By adding weights to the equation, we take this exercise from being a light warm-up to an excellent fat burner.

For proper posture, make sure that you keep your back straight and your elbows bent-not the other way around! A fully straightened elbow will be more prone to injury via overextension, and a bent back will be more vulnerable to injury via uneven compression.

5. Front Hammer

This is a type of hammer curl, so named because the fist is held as if the dumbbell were a hammer. The middle grip of the dumbbell should be completely vertical and should not turn at any time.

Start in a normal stance with a dumbbell in each hand. Raise one arm straight in front of you. Swing it forward as if you were slinging a bowling ball and keep the motion going all the way upward. Slowly lower it down as you raise the other arm in a similar fashion. Continue alternating in this way until finished.

How Many Reps Should I Do?

Regardless of anything, this should be determined by your ability level. As with any other fitness activity, it is very important not to push yourself too hard. However, it is equally important not to go too soft and waste your time.

A normal set for most of these exercises would be 20 reps. Once you are able to do a 20-rep set for all five of these exercises, bump it up a notch and do two sets of 20 per exercise. This should do a quick job of trimming your flabby chicken wings into lumps of burnished steel.


It should go without saying that these exercises won’t do you a whole lot of good unless you cut some of the fat from your diet. If you didn’t have at least a little bit too much fat in your diet, you wouldn’t have this problem and you probably wouldn’t be reading this article.

However, we are confident that with a low-fat, high-protein diet combined with these five exercises, you can achieve your goals and have arms that would put anyone to shame. If you find this advice to be helpful, we invite you to show your appreciation by following us on Facebook, as it helps us to spread our work far and wide.

The post How Can I Get Toned Arms In 30 Days? appeared first on Gaspari Nutrition.

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