Arm workout to tone your entire upper body

Upper body is an essential part of every fitness routine. Try this arm workout that hits all the muscle groups with only a pair of dumbbells.

Begin sitting on an incline bench and place one dumbbell in each hand. Rotate the hands so that the palms face the thighs. By doing so, you'll notice that the thumbs face forward
Keeping the elbows in a fixed position, flex (bend) at the elbow so the lower arms lift up and toward the shoulders
Keep the shoulders relaxed as you work and your grip firms and wrists in line with the forearm
At the top of the movement, thumbs will be close to the shoulders, palms facing in toward the midline of the body
Lower the weights to the starting position for one rep

Lie face up on a bench or exercise mat with your feet flat on the floor, and hold a pair of dumbbells above your chest with your arms straight and your palms facing each other
Without moving your upper arms, bend your elbows and lower the dumbbells to the sides of your head until your forearms dip below parallel to the floor
Pause, and then return to the starting position

Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders
Your palms should be facing towards your feet in the starting position
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly to the starting position for one rep

Begin in a high plank position holding a dumbbell in each hand, feet shoulder width and your shoulders stacked over the dumbbells
Brace your core, legs and glutes to stabilize your body
With one arm, pull the dumbbell towards your body and your lower ribs squeezing your shoulder blades together for one rep
Complete all reps on one side before moving on to the other side

Start standing with your feet shoulder-width apart and turned out slightly
Crouch until your thighs are parallel to the floor, keeping your back straight
Hold your dumbbell with both hands next to the outside of your right thigh
Twist your torso to the side and lift the weight up and across your body with straight arms
As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder
Rise onto your toes as you twist and lift, using your core muscles to control the movement
Return to the starting position, reversing the twist and bringing the weight down as if chopping wood

Stand straight with weights hanging at your sides, palms are facing in
Pinch your shoulder blades and, with both arms at once, lift the weights out to your sides
Your wrists must remain straight and knees are slightly bent
Raise to chin height and then slowly lower the weights and return to the starting position for one rep