Building toned, sculpted arms is a goal for many people. If you're wondering how to tone your arms without bulking, however, there are ways of training that can minimize muscle size while still providing that sleek, firm look you're after.
Build Muscle Without Bulking
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It’s a common misconception that lifting heavy weights—especially for the upper body—will cause bulkiness. The truth: Bulking up comes from hormones, extra calories, genetics, and an intentional, consistent muscle-building routine. You are unlikely to get bulky from resistance training unless you deliberately work toward it.
Genetics
How fast and how easily you build muscle size will depend greatly on your genetics. This is partly because the type of muscle fibers you have influences how bulky you can become. If you have many type II muscle fibers, you will gain muscle size more easily since these muscle fibers are larger.
Hormones
Genetics also determines your hormone levels. Testosterone is the hormone that helps to grow big, bulky muscles. Women generally do not have enough natural testosterone to develop bulky muscles, especially not quickly. Men have 15 times more testosterone than women.
If you want to build lean, firm muscles as a woman, you are better off lifting weights that challenge you without worrying about bulk and size. If you are a man who wants to build bulk, it will take time, even with more testosterone.
Most women with large, sculpted muscles have that type of body built into their genetics.
Caloric Surplus
Bulking up can only happen when enough calories are added to your diet to support muscle growth. Gaining any mass on your body—muscle or fat—must be accomplished through extra calories.
If you eat a nutritious, moderate diet, you will not bulk up by weight training. You will, however, remove some of the fat covering up your muscles to create a firm, toned look.
Strength Training
Big, bulky muscles are not achieved without spending consistent hours in the gym lifting weights with intentional muscle-building techniques. Lifting weights for 30 to 45 minutes, 2 to 3 times a week, will not make you bulk up substantially, but it will help you achieve a more sculpted, fit appearance.
Use Resistance Training to Tone Arms
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To achieve a sculpted and shapely upper body with toned arms, lift weights that challenge you. Your muscles will not change if you don't challenge them.
Adaptation is when muscles react to stress placed upon them. During resistance training, muscle fibers break down and then recover during rest. This recovery helps your muscles grow.
Keep in mind this doesn't mean you will get bulky. Muscles have two actions when it comes to size; they either grow or shrink. "Toning" is not a physical action that muscles can take. However, the idea of a toned physique typically refers to a lean, firm body with lower body fat. To obtain a firm look, you need to build muscle.
The U.S. Department of Health and Human Services recommends full-body muscle-strengthening activities at least twice weekly for fitness, health, and weight maintenance.
Light weights are great for recovery from an injury or to keep older adults functionally fit. Some movements isolating smaller muscle groups like side or front shoulder raises might require something lighter.
However, to tone your arms without bulking, you need to lift weights or use resistance bands that challenge you. Try these exercises that cover all upper body muscles and use “supersets.”
Supersets work two different exercises in a row for the same muscle group. Moving quickly from one exercise to the next without rest adds cardiovascular benefits to your training. Cardio helps to reduce body fat so your sculpted physique will be visible.
What Size Weights Should You Use?
If you want to change the shape of your body to build a toned and sculpted physique, you need to lift weights that challenge you. If you perform all of your repetitions and can keep going, your weights are too light. However, if you can’t maintain proper form during your set, the weights are too heavy. Choose something challenging but doable.
Back Strength Super Set
Verywell / Ben Goldstein
Reverse Grip Double Arm Row
- Stand with your legs together and sit back into a slight squat, engaging your abdominal muscles. Arms are in front of your body holding dumbbells at hip height with palms facing the ceiling.
- Draw elbows back past hips gently hugging the side body, so you feel lats and triceps engage. Return to the starting position with control.
Renegade Rows (Pictured)
- Begin in a full plank with dumbbells in your hands, arms extended, and on toes. (To modify, drop your knees to the mat.) Engage your abdominals drawing the belly inward towards your spine.
- Pull the right dumbbell toward the right hip bone, keeping the weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.
Chest Strength Super Set
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Shoulder Tap Pushup
- Begin in a plank position with hands directly under shoulders and feet hip-width apart. Keep your abdominals and legs tight as you slowly lower your chest toward the ground with elbows bending and pointing behind you.
- Exhale as you push back up to lengthen arms into plank. Then lift your right hand to tap your left shoulder at the top. Repeat with the other arm tapping.
Chest Fly (Pictured)
- Lie back on a bench, the floor, or an exercise ball and hold a pair of dumbbells close to your chest (if on the ball, place your shoulder blades and head on top of the ball).
- Raise dumbbells straight above your chest, palms facing in.
- Slowly lower your arms to the side with a slight bend in your elbow, until elbows are about chest level.
- Squeeze chest and bring hands back together at the top, then slowly lower to the starting position.
Shoulder Strength Super Set
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Verywell / Ben Goldstein
Shoulder Press (Pictured)
- Start with feet hip-distance apart. Bring your elbows out to the side creating a goal post position with arms. Dumbbells are at the side of your head and abdominals are tight.
- Press dumbbells up slowly until your arms are straight. Slowly return to the starting position with control.
Lateral Raise
- Begin standing, feet a few inches apart and arms alongside your body holding dumbbells.
- Keeping a slight bend in your elbow, lift your arms to the side until they are parallel to the floor, and return to the starting position with control.
Biceps/Triceps Strength Set
Verywell / Ben Goldstein
Biceps Curl
- Stand with feet hip-distance apart, arms fully extended with a slight bend in your elbows.
- Bring weights toward shoulders to complete biceps curl, lower slowly back to start.
Tricep Extension (Pictured)
- Stand with feet hip-distance apart holding dumbbells straight overhead and keeping your spine long and abs engaged.
- Bend elbows, lowering dumbbells behind the base of your head. Keep your elbows hugging toward your head and pointing forward. Then extend your arms long returning to your starting position working the triceps.
Combine Cardio and Strength Training With Boxing
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Westend61 / Getty Images
Boxing is an excellent way to build lean muscle in your arms and shoulders while reducing body fat through cardio. While you will likely need to perform resistance training exercises for a more sculpted look, boxing is an excellent addition to your workout routine.
Balance your training by working on both sides of your body, regardless of which side is dominant. You can also add lightweight boxing gloves to increase the challenge of your workout.
Add Flexibility and Strength With Yoga and Pilates
Yoga and Pilates can help strengthen and tone arms without bulking by challenging you with resistance from your body weight. In addition to a resistance-training routine, adding yoga and Pilates can increase your balance, flexibility, and range of motion, making your muscle-building endeavors more successful. Pilates is especially good for increasing core strength and stability.
A Word from Verywell
There are many ways to build a stronger, leaner upper body. Everyone has a different body type, and how you look, even after training consistently, will depend greatly on your genetics. There are ways to tone arms without bulking, but it's critical to eat a healthy, balanced diet and take rest days. Remember to always listen to your body while exercising.