When this midlife personal trainer is asked how to get toned arms, she recommends this upper-body workout

Ever wondered what the best exercises are for getting toned arms? You’re not alone.

“It’s genuinely one of the most common requests I get,” says personal trainer Edwina Jenner. “Many women tell me they don’t like to show their arms and want to feel more confident.”

The trainer and social media influencer who supports women in midlife to get fit and stay strong tells Fit&Well: “The good news is that women can build visible strength and definition through regular upper-body workouts and gradual, progressive overload.”

Having been asked so many times for a specific workout by her clients and social media followers, Jenner shared an eight-move upper body routine that targets the shoulders, chest, back, and arms while integrating core stability.

But, it’s not all about looks.

“By the time we reach our 40s and 50s, maintaining upper-body muscle mass is as much about functional strength as it is aesthetics,” says the trainer.

“Upper-body workouts support posture, joint health, and everyday functions such as lifting, carrying and pushing—and resistance training also supports metabolic health.”

For many of her clients, strength training is a confidence booster, too.

“They begin to truly connect with their strong, capable bodies. This is as equally important as the aesthetic benefits of toned arms,” says Jenner.

The personal trainer recommends doing three strength training sessions a week—and to mix up how you’re training.

“A balanced structure might look like one upper-body session and two full-body sessions,” she says.

Equipment needed

To get started, you’ll need an exercise mat and two dumbbells. Jenner uses a range of 6kg (13lb) to 12.5kg (28lb) in her workouts but if you’re new to strength training you can start off with 2kg (5lb) dumbbells and build up over time.

How to do the workout

Perform three rounds of the following eight moves, performing 10-12 reps of each move.

1. Bent-over row
2. Chest press
3. Dumbbell pull-over
4. Kneeling Arnold press
5. Lateral raise
6. Plank shoulder tap
7. Biceps curl
8. Plank pull-through

Exercise guides

1. Bent-over row

• Stand with your knees slightly bent holding dumbbells by your sides.
• Hinge forward from your hips and push your butt back, keeping a neutral spine and letting your arms hang down.
• Slowly lift the weights to your ribs, squeezing your shoulder blades together and keeping elbows tight to the body.
• Lower slowly with control.

2. Chest press

• Lie on your back holding dumbbells either side of your chest with your elbows bent and upper arms on the floor.
• Press the weights upward until arms are straight, but don’t lock your elbows, letting the dumbbells meet above you.
• Lower with control until your elbows lightly touch the floor.
• Keep your ribs down and your wrists directly above your elbows throughout.

3. Dumbbell pull-over

• Lie on your back holding one dumbbell above your chest with both hands.
• Engage your core and gently press your lower back into the mat.
• Keeping a slight bend in your elbows, slowly lower the weight behind your head until you feel a gentle stretch along the sides of your back and under your arms.
• Lift the weight back over your chest using your back muscles, with control.

4. Kneeling Arnold press

• From kneeling, step your right foot forward so your right knee is bent to 90° and your right knee is directly above your right ankle.
• Hold one dumbbell in your left hand by your left shoulder, palm facing you, with your left elbow bent and pressed into your torso.
• Press the dumbbell straight up, rotating your arm so your palm faces forward at the top of the lift.
• Keep your glutes engaged and torso upright to avoid arching your back.
• Reverse the motion slowly to return to the start position.
• Do all your reps on one side, then switch sides.

5. Lateral raise

• Stand holding dumbbells by your sides and engage your core.
• Keeping a slight bend in your elbows and your torso still throughout, raise your arms out to the sides to shoulder height.
• Lower slowly with control.

Top tip: Use a lighter weight than you think you’ll need. The shoulder muscle doing the work is small, and using a dumbbell that’s too heavy may make you swing your body and compromise your lower back.

6. Plank shoulder tap

• Get on your hands and knees with your hands directly under your shoulders, then step one foot back at a time, so your body is in a straight line from head to heels.
• Lift one hand and tap the opposite shoulder while keeping your hips steady. The goal is minimal movement through the torso.
• Return the hand to the floor and repeat on the other side.

7. Biceps curl

• Stand holding dumbbells in front of your thighs, palms facing forward.
• Slowly bend your elbows to lift the weights to your shoulders, keeping your elbows in contact with your body and keeping your torso still.
• Lower slowly to full extension.

8. Plank pull-through

• Get on your hands and knees with your hands directly under your shoulders, a dumbbell on the floor outside of your right hand, then step one foot back at a time, so your body is in a straight line from head to heels.
• Reach under your body with your left hand to take hold of the dumbbell, then lift and pull it to your left side. Make sure there is as little movement in the hips and torso as possible.
• Repeat on the other side, alternating sides with each rep.