5 Amazing Exercises to Get Toned Arms Just in a Week

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Triangle Push-ups

According to several fitness experts, triangle push ups are one of the most effective exercises to get toned arms in a week for it targets all three heads of the triceps. This is because, during the exercise, we are actually doing a regular pushup; it’s just that only our hands stay close together so that our thumbs and index fingers form a triangle like shape on the floor.

How to do

  • Get into a standard push-up position (upper plank position)
  • Now lower yourself towards the floor keeping your body straight
  • While lowering, bend your elbows along your sides
  • You can always do the push-up on your knees until you are strong enough to go from your toes
  • Work your way up to complete one repetition
  • Try to do 3 sets of 8 to 12 repetitions


Triceps Kickbacks

Nothing works towards toning your triceps better than triceps kickbacks. For this workout you need to use your lighter set of dumbbells of about 5 pounds. If you don’t have weights, then you can also use water bottles or food cans.

How to do

  • Hold the dumbbells in your hands and bend your waist at an angle of 45 degrees
  • Maintain a slight bend at your knees to keep your back from getting hurt
  • Bend your elbows so that your upper arms stay parallel to the floor
  • Now straighten your arms by pushing your dumbbells back
  • Continue with this action of bending and extending your elbows
  • Do this for about 3 sets of 8 to 12 repetitions
  • If you don’t have enough arm strength, you can work one arm at a time



Dips are very similar to triangle pushups as they just require the use of your own body weight. According to fitness experts, you can do this workout using a sturdy chair or even your couch.

How to do

  • Sit on your chair or couch and walk your feet forward
  • Place your hands along the edge of the chair or the couch
  • This is done so that your buttocks hover above the floor with your fingers pointing forward
  • Now push your elbows and lower hips towards the floor
  • Push yourself back to the starting point, when your upper arms come close to parallel to the floor
  • Continue doing this for 3 sets of 8 to 12 repetitions
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