15 Muscle-Sculpting Arm Workouts

| Fitness

It's bye-bye arm jiggle with these 15 tried-and-true arm exercises! If you ladies are looking for a way to get toned, sculpted arms, then we've got some free weight arm exercises that will blast through unwanted fat in no time! Keep reading to learn more.

1. Kettlebell Floor Press: Begin on your back with the kettlebell in one hand, and your feet on the floor. Bend your arm to 90 degrees and exhale as you push the kettlebell into the air above you. Slowly lower your elbow back to the floor, and repeat the movement. See how it's done here.

one arm kettlebell press

2. Horizontal In-and-Outs: This exercise really helps to carve out those shoulder muscles and biceps, so don't be afraid to crank up the heat! Hold the weights just above your chest, with your elbows protruding out to the sides. Unhinge your elbows as you extend your arms and weights. Click here to learn more.

horizontal in-and-outs

3. Lunge with Resistance Band Bicep Curl: Nothing shreds through fat like an upper- and lower-body compound move! We'll hit those biceps and legs in one full swoop. As you lunge, grab hold of that resistance band and curl your arms up. Check out the instructions here.

Lunge with Bicep Curl and resistance band

4. Lateral Raise with Resistance Bands: Start with the resistance band tucked under your feet. As you breathe in, slowly lift your arms out to your sides, making sure you are not overextending them past your shoulders. See more instructions here.

Resistance band lateral raise

5. Decline Pushup on Step: Pushups are an all-around great way to hit those upper body muscles like your triceps! Begin with your feet on a box or bench and slowly lower yourself into the pushup position. See how it's done here.

Decline push up on box or step

6. Plank Arm Circles with Gliders: Start out in the standard plank position, with your hands placed on gliders and stationed under your shoulders. In a continuous motion, slide one hand forward, to the side, and behind you, transferring your weight to your stagnant hand. Learn more here.

Gliding arm circles in a plank

7. Tricep Kickbacks with Resistance Band: Begin with your feet hip-width apart, on top of the resistance band. Lean forward slightly and bend your arms to 90 degrees. Extend your arms behind you, contracting your triceps muscles. For more instructions, click here.

Tricep Kickback with resistance band

8. Kettlebell Windmill: Grab a kettlebell and raise it straight over your shoulder. Keep your feet shoulder-width apart as you turn to look up at the kettlebell and slowly begin to lower yourself towards your opposite leg. Click here to learn more and watch the video below.

9. Upper Cut: Let's kick up your energy with some kickboxing! No weights or resistance bands needed for this basic move. Move your hitting arm behind you and bring your other arm up to guard your face. Bring your fist straight up, as if you are aiming for an opponent's chin. See how it's done here.

upper cut

10. Alternating Arm Extension with Gliders: Begin in a plank position with your hands positioned on discs, or gliders. As you keep your core muscles engaged, slowly slide one hand out in front of you, transferring your weight onto the opposite hand. Check out more instructions here.

Alternating arm extension with gliders

11. Lateral Bicep Curls: Good old bicep curls are a great go-to, but if you want to mix things up, give this winner a go! Hold the dumbbells with your palms facing up. Bend at the elbow as you curl the dumbbells toward your head. Click here for more instructions.

Lateral bicep curls

12. Triceps Extensions: Hold a dumbbell with both hands and lift it over your head. Squeeze the sides of your face with your elbows as you slowly drop the weight down behind you. Try not to let those elbows stick out to the sides! See how it's done here.

Triceps extension with dumbbell

13. Bicep Pushup: Start facing the ground with your arms shoulder-width apart and your hands turned out toward the sides. Carefully lower yourself as far as you can go, being sure to keep your spine straight. For more information, click here.

Bicep pushup

14. Floor Tricep Dips: Sit back on the floor, with your fingers facing forward and your knees bent in front of you. Straighten your arms and lift your hips slightly off the ground. Bend your elbows to lower yourself slightly, and then press back up. Check out more instructions here.

Floor tricep dips

15. Bicep Curl Overhead Press: Spread your feet apart slightly, and begin with a basic dumbbell curl. Continue the movement and push the dumbbells past your shoulders and up into an overhead press. Need more assistance? Click here!

Bicep Curl Overhead Press with dumbbell

Want more arm exercises? Click here!