Best Toned Arms Workouts for Men

Toned arms workouts for men typically include exercises that target biceps, triceps, and forearms, all at once. Various studies have also shown that if you really want arms that pop, you’ll need to work on them from different angles to hit them right.

Stronger arms are not only important for esthetic reasons, but they are essential for certain functional reasons too. When you train your arms, you are not just working on your biceps, triceps, and forearms, but you are also developing the muscles of your chest, back, and shoulders. It makes you stronger and more toned all-round.

So, whether you are a beginner or a seasoned exerciser, training your arms is super important to keep your overall physique balanced.

Here, we’ve listed our top exercises to tone arms and get the strength and size you’ve always desired. These exercises are sure to revamp your arm day and help build a strong upper body as well.

Best toned arms workouts for men

Check out this five-minute arm workout to strengthen and tone your biceps, forearms, and triceps:

1. Cable-rope triceps extension

This is one of the most effective toned arms workouts for men that’s sure to bulk up your triceps. You can do this exercise either with a rope cable attachment or resistance bands.

To do the cable-rope triceps extension:

Secure the rope at the top position of the cable machine and stand at least two feet back from the pulley.
Stand straight with your feet at a shoulder-width distance and hold one end of the rope in each hand.
Now with your abs and glutes engaged, extend your arms down as far as they can go or until they are fully straightened. Ensure that your elbows are tucked in at your sides and your upper body is engaged throughout the exercise.
Bring your arms back to their starting position and repeat the exercise.
Aim for three sets and 10 reps.

Cable rope exercises bulk up the triceps. (Photo via Pexels/Julia Larson)

2. EZ bar curls

EZ-bar curls are among the most productive toned arms workouts that can be done using a barbell or dumbbell. While doing this exercise, make sure to keep your movements slow to get a fully upright position.

To do the EZ-bar curls:

Hold a barbell using both hands with your palms facing towards the ceiling.
With your elbows close to your sides and your abs engaged, bend your elbows and bring the barbell towards your chest.
Return to the start in a slow movement and repeat the exercise.
Aim for three sets and eight reps.

3. Single-arm dumbbell preacher curls

The single-arm dumbbell preacher curl is a great free weight arm workout that typically focuses on developing strong biceps. It is among the best toned arms workouts for men that work unilaterally on both biceps, making them bigger and more muscular.

To do the single-arm dumbbell preacher curl:

Hold a dumbbell with your left hand and place your upper arm on top of a preacher bench. Make sure to hold the dumbbell at your shoulder height.
From there, lower the weight until your upper arm gets extended and your biceps get fully stretched.
Now curl the dumbbell up using your biceps and squeeze them for a second at full contraction.
Repeat the exercise for a few reps, and then switch sides. Aim for three sets of 15 reps on each side.

Dumbbells make an incredible tool to build your arms. (Photo via Pexels/Andrea Piacquadio)

4. Skull crushers

Skull crushers are among the most productive toned arms workouts that work on the triceps and tone them. It is important to focus on your form while doing this exercise, as poor form can lead to injury and can also be dangerous for your skull.

To do the skull crushers:

Lie down on an exercise bench holding a dumbbell or a barbell with both hands. Start with lightweight so that you can maintain good form.
Now engage your abs and draw your shoulders together as you lift the dumbbell straight up towards the ceiling.
With your elbows above your shoulders, use your triceps to move your forearms to lower the weight until they reach your ear level.
Return to the starting position and repeat the exercise.
Aim for three sets of five to eight reps.

5. Diamond push-ups

Diamond push-ups are advanced-level toned arms workouts that work your biceps and triceps and also target your core muscles.

To do the diamond push-ups:

Get into a regular push-up position with your legs extended behind and hands positioned in the front with your thumbs and fingertips touching and forming a diamond shape.
Now lower your chest towards the floor by slowly bending your elbow until they get at a 90-degree angle.
Pressing through your palms, push-up to return to the initial position.

Push-ups are one of the best toned arms workouts. (Photo via Pexels/Keiji Yoshiki)

So now that you know about these exercises to achieve strong and toned arms, choose a few to add to your upper body strength training routine. While practising any of the aforementioned toned arms workouts, make sure to maintain the right form and move slowly through each movement to prevent injuries.

Edited by Ankush Das