1. Pushups

Did you know pushups can help you to have the toned and sculpted arms of your dreams? There is a reason GI Jane has ultra-cut arms: many pushups. Pushups work your triceps, pectoral muscles and deltoids. By simply starting in a prone position and lowering your body to the ground and up, you can perform a pushup. Positioning of your arms in different ways can work different muscles of your arms and help you to get toned and sculpted arms.

2. Triceps Kickbacks

Did you know tricep kickbacks isolate the triceps? Triceps are used in almost every pushing movement. When you perform a kickback make sure to lean your body forward, and as you bring your triceps back with a dumbbell in your hands. The weight of the dumbbell should be a struggle to lift or you are not lifting enough weight. Do not lock your elbow when performing these.

3. Chin Ups

Chin ups are a great exercise often done in military training. This exercise is a form of a pull up that works your lats and biceps. This exercise can help to tone and sculpt your arms, so this should be included in your fitness routine.

4. Rowing

Have you been eyeballing the rowing machine in the gym and wondering if it should be part of your routine? Absolutely, rowing works your triceps, biceps, lats and abs, so this is a very effective upper body workout. I recommend adding at least 20 minutes of rowing two days per week, along with your other workouts, to help you tone and sculpt your arms!

5. Overhead Shoulders

Want to work your shoulders so that they are lean and sculpted? Then perform the overhead shoulder press with dumbbells. The overhead press is a resistance exercise that you can perform while standing, in which a weight is pressed straight up. You should push from the shoulders until the arms are locked out above your head.

6. Bicep Curls

In a curling motion, lift 5-10 lb dumbbells to work your biceps and sculpt your arms. Biceps curls are one of the most common exercises because this exercise works to isolate your biceps. Your biceps contract as you lift the weight, so to get the most out of this workout, tighten your biceps as you lift.

7. Tightening Your Arm Muscles

As you perform any of the arm exercises, make sure you tighten the muscles you are working so you can get the most out of your workout. As you engage your muscles you will see better results and even feel stronger.

Get working so that you can achieve amazingly toned and sculpted arms. Defy your genetics and get the arms you have dreamed of. So tell me, do you work your arms heavily to get sculpted? If not, get working!