The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says — Eat This Not That

Sculpt long and lean arms with these bicep and tricep moves.

In terms of exercise selection, you want to be performing compound movements such as close-grip bench presses, chin-ups, and rows. However, you also want to throw in isolation exercises to maximize your arm development. This is because the arms are a smaller muscle group, so they need direct training in order to be strong and toned. They also respond to moderate weight and/or higher reps, and will grow when you train them for a longer time under tension.

Here are three exercises each for both your triceps and biceps to add to your normal workout routine. You can perform one or two of these after an upper-body session, or do all of them as a separate arm day in order to sculpt lean arms. Perform three sets of the following moves. And for more, don't miss

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