20-Minute Arm Toning Workout
There are many benefits to running on a consistent basis – higher confidence levels, reduced risk of cardiovascular disease, weight loss, strong bones, less stress, and let’s not forget about nice, toned legs!
Unfortunately, running doesn’t contribute too much to the arm muscles. Back? Yes. Core? Yes. Bicep, triceps, and shoulders? Not as much.
We need to build these muscles outside of our running routines – like in the gym or your living room or even your backyard. This 20-minute arm toning workout will help you build your arm muscles with just a timer and a set of dumbbells.
The workout focuses on your biceps, shoulders, and triceps. It is made up of 3 rounds of 12 exercises – 30 seconds of a dynamic movement (concentric + eccentric), followed by 30 seconds of an isometric hold. The pattern is similar to this core strengthening workout.
Come to think of it, that core strengthening workout would be a great follow up to this 20-minute arm toning workout. Just a suggestion!
Muscle Activation:
Before getting into the workout, let’s quickly discuss muscle activation. Muscles can activate in three ways:
- Eccentric (deceleration)
- Concentric (acceleration)
- Isometric (stabilization)
Eccentric contraction takes place when a muscle tenses while lengthening. If you think of a biceps curl, the eccentric movement is when you are lowering the weight.
Concentric contraction occurs when the muscle shortens. During a biceps curl, this is when you are raising the weight up.
Isometric contraction happens when the muscles are contracting, but the length is not changing. This is often done is a static position like pushing against a wall or holding a position.
This 20-minute arm toning workout utilizes all three forms of muscle activation. The dynamic movements are combined eccentric and concentration contractions, whereas the isometric holds are, you guessed it, isometric contractions. Your muscles will get a little bit of each!
The Workout:
The Arm Toning Workout Exercise Cues:
Biceps Curls
Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells, keeping upper arms stationary, until they reach shoulder level. Lower back to starting position. Continue for 30 seconds.
Biceps Isometric Hold
Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells, keeping upper arms stationary, until your elbows are at a 90 degree angle. Hold here for 30 seconds.
Lateral Shoulder Raises
Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Lower arms back to starting position. Continue for 30 seconds.
Shoulder Isometric Hold
Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Hold here for 30 seconds.
Standing Triceps Extensions
Stand holding a dumbbell in both hands. Raise dumbbell to be directly above your head (starting position). Keeping your elbows still and either side of your temples, slowly lower your forearms and flex your elbows until the dumbbell is at the back of your head. Raise dumbbell back to starting position. Continue for 30 seconds.
Triceps Isometric Hold
Stand holding a dumbbell in both hands. Raise dumbbell to be directly above your head (starting position). Keeping your elbows still and either side of your temples, slowly lower your forearms and flex your elbows until the dumbbell is at the back of your head. Hold here for 30 seconds.
Hammer Curls
Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells up and out to the side, keeping upper arms stationary, until they reach shoulder level. Palms should still be facing forward. Lower back to starting position. Continue for 30 seconds.
Biceps Isometric Hold
Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells up and out to the side, keeping upper arms stationary, until elbows reach 90 degrees. Hold here for 30 seconds.
Front Shoulder Raises
Hold dumbbells in front with palms facing front of thigh. Raise both arms forward until hands reach approximately eye level. Lower arms back to starting position. Continue for 30 seconds.
Shoulder Isometric Hold
Hold dumbbells in front with palms facing front of thigh. Raise both arms forward until hands reach approximately eye level. Hold here for 30 seconds.
Bent Over Triceps Kickbacks
Stand with your feet together, knees slightly bent, and a dumbbell in each hand at your sides. Hinge forward at the waist keeping your back straight and curl your arm ups so that the dumbbells are in line with your chest (starting position). Keeping your elbows tight at your sides, extend your arms until they are straight behind you. Return to starting position. Continue for 30 seconds.
Triceps Isometric Hold
Stand with your feet together, knees slightly bent, and a dumbbell in each hand at your sides. Hinge forward at the waist keeping your back straight and curl your arm ups so that the dumbbells are in line with your chest (starting position). Keeping your elbows tight at your sides, extend your arms until they are straight behind you. Hold here for 30 seconds.
Some Tips:
The dynamic exercises should be done with steady, controlled movements (2 count concentric (up), 2 counts eccentric (down)). This is not an as-many-reps-as-possible (AMRAP) type of workout.
During the isometric holds really focus on what muscle group you are working, so that you can get the full benefit of the exercise. For example, when holding the biceps isometric hold really squeeze the biceps muscles.
Use dumbbells that challenge you, but will still allow you to complete a full 30 seconds of the exercise. You will want to feel a burn while still maintaining proper form. A pair of adjustable dumbbells like these might be a good place to start.
Feel free to reach out with any questions in the comment section below or in an email!
In conclusion:
This arm toning workout will help us get our arms equally as toned as our legs. Afterall, it is springtime and you know what that means: sun’s out, guns out.
