Arms are an important part of any strength training routine. 

If you're looking to pump up your arm day, try this workout and tone up your arms today. 

Lying tricep extensions – 3 sets of 10 to 12 reps

  • Begin lying on a bench with a set of dumbbells in each hand and your arms extended over your chest
  • Keep your core engaged and your feet planted on the ground throughout the duration of the exercise
  • Without moving your upper arms, bend your elbows and lower both dumbbells until they are just above your shoulders
  • Pause briefly before extending your arms and bringing the dumbbells back to the starting position for one rep

Dumbbell lateral raises – 3 sets of 12 to 15 reps

  • Begin standing with your feet hip-width apart holding a dumbbell in each hand at the sides of your body
  • Keep your arms and back straight and engage your core throughout the duration of the movement
  • Keep your wrists straight as you simultaneously raise the dumbbells up and out to the side of your body until your hands are chest level in front of your body
  • Hold briefly before lowering the dumbbells back to the starting position for one rep

Dumbbell overhead shoulder presses – 3 sets of 10 to 12 reps

  • Begin standing with your feet hip-width apart with a set of dumbbells in both hands, palms facing upward
  • Bend your elbows to the sides of your body so that your palms are close to your shoulders
  • Keep your back straight and your core engaged as you straighten your arms and raise your dumbbells overhead
  • Pause briefly before bending your elbows and lowering your dumbbells back to the starting position for one rep

Inclined seated hammer curls – 3 sets of 10 to 12 reps

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides and wrists turned inward towards your torso with hands in a neutral position
  • Without moving your elbow backwards, bend your elbow and lift your hand and forearm upward towards your chest
  • Your wrist should remain turned inward towards your torso throughout the duration of this movement
  • Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep

Medicine ball tricep push-ups – 3 sets of 10 reps

  • Start in a standard push-up position with your medicine ball directly underneath your chest
  • Place your hands on the top, slightly to the outside of your medicine ball and slowly lower your body until your chest nearly touches the medicine ball
  • Keep your elbows tucked into your body
  • Once you have lowered your body, pause for a brief second before pushing yourself back to the starting position
  • Remember to keep your head, neck and spine in alignment and brace yourself during the entire movement

Tricep press downs – 3 sets of 12 reps

  • Attach a rope pulley to the high pulley cable machine
  • Grab each end of the rope pulley with both hands and your palms facing one another
  • Pull your hands down beside your torso, ensuring that all of the movement takes place in your elbow joints
  • Slowly pull your hands apart at the bottom of the movement and pause for a moment to feel the squeeze in your triceps
  • Allow your elbows to bend, slowly lifting your hands back into the starting position for one rep