Ladies! Try these 17 upper arm exercises for stronger, toner arms

Start in a high plank position (on your hands instead of your elbows) with your arms directly underneath your shoulders and your core muscles engaged.

Lift one arm up and place your elbow down, followed by the other arm so you are on your elbows (traditional plank).

Return to starting position by lifting one elbow up at a time and placing your hands back in the original position, until you are back to a high plank position. Do as many as you can in two minutes.

Works: biceps, shoulders

Stand holding both dumbbells next to your hips with feet shoulder-width apart.

With palms facing toward your body, curl arms up to your shoulders.

Continue to push both arms up toward the ceiling, pausing for a second when your arms are fully extended before returning to starting position.

Do 8-12 reps.

Want a leg work out too? Here are some thigh exercises to tone your legs fast.

Works: triceps

Start by holding dumbbells in both hands; bend forward from your hips, maintaining a straight spine and keeping your chest up. Keep neck aligned with your back so you are gazing at the floor slightly ahead of you. Bend elbows, keeping your upper arms alongside your body.

Extend your arms one at a time behind you and squeeze your triceps muscle for a moment before returning to starting position.

Do 8-12 reps on each side.

Works: entire upper body

Hold dumbbells while standing with feet shoulder-width apart and knees soft (slightly bent).

Punch your arms out in front of you one at a time for one minute; as you alternate back and forth, keep dumbbells at shoulder level. Avoid jerking your body, but do allow your hips to move naturally as you punch.

Works: biceps, triceps, shoulders

Sit on the edge of a bench, knees bent at a 90-degree angle and feet planted on floor.

Grip the bench, hands on either side of your hips.

Push glutes off the bench and lower body two or three inches down, bending elbows (keep elbows close together).

Then raise body back to starting position.

Do 8-12 reps. (To increase the challenge, hold one weight between knees or extend legs out further.)

Works: biceps, triceps, shoulders, core, glutes

This arm exercise is a more challenging version of the previous triceps dip.

Sit on the edge of a box with feet planted on the ground.

Grip the edge of the box, knuckles facing forward, a place hands shoulder width apart.

Extend one leg and lift off the box. Lower your body in a controlled motion bending your elbows at 90-degrees.

Keeping hips level and elbow close to your torso, push back up and repeat.

Do 8-12 reps.

Tip: Instead of a box, do this on a park bench or a set of stairs.

Check out these butt exercises that are better than squats.

Works: upper back, sides of torso, backs of shoulders, backs of upper arms

Lie face up, holding one dumbbell securely in both hands, arms reaching toward the ceiling and dumbbell aligned over your chest. Bend your legs, feet on the floor and knees pointing up.

With abs tight and a firm grip on the dumbbell, slowly extend your arms over your head and behind you, keeping your elbows slightly bent and upper arms close to your ears.

When your arms are about parallel to the floor, return to starting position. Do eight to 12 repetitions.

Works: back and middle of shoulders, upper and mid-back

With a medium dumbbell in each hand, step your right foot forward about two feet. (Next time you do this workout, step forward with your left foot.) Bend your front leg into a semi-lunge and hinge forward slightly from the waist. Keep back straight, abs tight and body weight slightly forward. Roll your shoulders back and down.

Straighten your arms down toward the floor, hands and dumbbells aligned under shoulders. Slowly raise your arms to the sides, palms down and elbows slightly bent, until hands are just under shoulder height (shown).

Lower arms back to starting position. Do eight to 12 reps.

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Source: RD Canada