Dumbbells are a great way to sculpt and tone muscles in your arms. But many people, quite often women, are looking for their gym workout to simply tone their arm muscles rather than growing, bulky bodybuilder type muscles. This will come down to the frequency of exercises and the weight that you’re lifting. If you’re asking, “How heavy should my dumbbells be for toning?” then check out this article and compare it with your current routine.
A Well-Rounded Arm Workout
To achieve your goal of toning your arms, you’ll want to perform a well-rounded workout that pays equal attention to both your biceps and triceps. An unbalanced workout could lead to excessive muscle growth in one area, and if you’re looking to attain tone, this is the wrong way to go about things. Choose exercises that target both your biceps and triceps and try to keep an equal balance between both. You’ll want to pay attention to both the weight you’re lifting as well as the number of repetitions in each set. A mixture of heavyweights with a low number of repetitions and lighter weights with a higher number of repetitions is ideal. Trading between these two training methods will give you the best results.
Finding A Starting Point
When you first start off on your path to well-toned arms, you’ll need to figure out where the best place to start will be. It’s best to begin with lower weights and higher repetitions – at least until you get a good understanding of how much you can lift. To prevent any early injuries that might turn you off your workout altogether, start with a dumbbell that’s very easy for you to perform 12 to 15 repetitions. This may be as light as two pounds or as heavy as 20 pounds. Once you’ve found the point that you can get through your repetitions and sets with very little effort, start to increase weight incrementally until it becomes a challenge to finish.
The Ideal Arm Toning Workout
As mentioned, you’ll want to make sure you’re exercising both your biceps and your triceps. For your biceps, you’ll want to choose exercises such as curls (both standing and seated,) hammer curls, inner bicep curls, incline curls and preacher curls. For the triceps, consider exercises such as one and two arm overhead extensions, dips and kickbacks. For each exercise you’ll want to perform three sets of 12 to 15 reps each with a 20-second break between each set. You should do three to five different exercises for each workout and train the arms at least twice every week. Alternate between heavier weights and a lower number of reps and lighter weights with a higher number of reps. This will make sure your muscles are always challenged and dealing with different scenarios.
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