The Best Exercises For Slimmer Arms

By Max. D Gray. Updated: January 16, 2017
The Best Exercises For Slimmer Arms

If you want slimmer arms you must have a healthy, balanced diet that is low in calories. You must take part in physical exercise, which helps to reduce fat in this area of the body. It is important to combine aerobic exercises and strength training with low weights so as not to create excess muscle mass and tone your arms. In this article, we will reveal the best exercises for slimmer arms. Take note and start putting them into practice!

You may also be interested in: The Best Exercises for Strengthening Arms
Steps to follow:

To obtain slimmer and toned arms, it is very important to include exercise routines that involve both the biceps and triceps. Although exercise is essential in order to slim down and avoid the dreaded sagging, diet combined with physical activity is fundamental.

The most effective way to lose arm fat is by reducing your calorie intake and exercising because this will increase the deficit and make you lose weight faster. If you cut 500 calories from your daily diet, you can lose up to half a kilo in a week. It is also important to base your diet on fruits, whole grains, vegetables and high-fiber foods that will keep you satisfied. Do not consume alcohol, caffeine or fizzy drinks. Drinking water is preferable in order to remove toxins and hydrate you.


Cardiovascular exercises are necessary if you want slimmer arms because they help to burn calories and raise your pulse. Equipment involving arm movements should be used, such as the cross-trainer, barbells, rowing machines and even comprehensive activities such as swimming or boxing, which work your whole body. You could also power walk while holding dumbbells and lifting your arms in order to tone up. Cardiovascular training sessions lasting between 60 and 90 minutes are recommended about 4 or 5 days a week.

The Best Exercises For Slimmer Arms - Step 2

Besides helping you to slim down, weight-training exercises will tone and strengthen your biceps and triceps. The triceps are at the back of the arm and the biceps at the front; it is very important to work both when doing weights. You must bend and extend your elbow to get both muscles working. You can do this kind of training both sitting down or standing. 3 sets of 8-10 reps are recommended for each exercise. Remember to stretch before and after every workout in order to avoid injury.

The Best Exercises For Slimmer Arms - Step 3

If you do not have access to dumbbells or weights you can use two 500 ml bottles of water and work out both outside and at work. Grab a bottle in each hand, palm facing forward, bend the elbow at an angle of 90 degrees and then extend your arm once more. Be careful to not force the joint when you extend your arm and do it gently. Slow movements are best, in sets of 20 reps.

The Best Exercises For Slimmer Arms - Step 4

Another exercise to work your arms and get them looking slim and toned is the elbow extension. The weight or bottle you are using to start with should not be too heavy in order to tone and not increase mass too much. All you need to do is kneel down on a comfortable surface, keep your back straight, take the weight and raise one arm above your head. Next, bend your arm, keeping it close to your head. You should do the exercise with one arm first, followed by the other. Do 3 sets of 15 reps for this exercise.

The Best Exercises For Slimmer Arms - Step 5

We will explain another simple exercise that you can do which does not require any weight below. Stand in front of the wall and support your weight with the palms of your hands, with your fingers facing upwards and your arms outstretched. Next, bend your arms and hold for about 5 seconds. After this, return to the starting position and repeat the exercise 15 times. Over time, you will gradually be able to increase the number of repetitions.

For more, read our article on how to do arm exercises without weights.

The Best Exercises For Slimmer Arms - Step 6

One final exercise to slim and tone your arms is the dumbbell dead lift, which apart from working your arms, strengthens your glutes, hamstrings and lower back. Bend your knees, grab both weights and bend your back forward with your arms outstretched towards the ground. Next, stand up straight and lift both slightly-bent arms with your elbows facing outwards. You should perform 3 sets with a medium or low weight if you are a beginner. It is better to do this exercise with good form rather than overloading your back.

The Best Exercises For Slimmer Arms - Step 7

If you want to read similar articles to The Best Exercises For Slimmer Arms, we recommend you visit our Fitness category.

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