Get fit with GBN: Best workout for toned arms - five moves and diet tips from fitness experts to blast bingo wings

Man in gym / woman doing push up

GB News shares the best workouts for your arms

Sarra Gray

By Sarra Gray

Published: 10/04/2024

- 08:00

GB News is giving you the best workout plans and diet advice to help burn fat and transform your body. This week, we look at the best moves to help you get slim, toned arms and banish your bingo wings

Working your arms is easy to forget about in the gym but it is an important muscle group that can help you build strength and help you get toned arms.

GB News exclusively shares the best moves to build muscle and slim down your arms while improving your fitness.

NASM nutritionist and founder of Daniel Herman has shared five exercises to tone arms that can be done at home or in the gym.

He told GB News the best workout and shared the importance of doing a warm-up and cool-down.

Woman doing tricep dips

Tricep dips are great for working the arms


Man doing tricep kickbacks

Triceps kickbacks work the triceps


Workout plan for toned legs

Daniel said: "Perform each exercise for three sets of 10 to 15 repetitions, gradually increasing the weight as you progress."


"Start with five to 10 minutes of light cardio such as jogging, jumping jacks, or brisk walking to get your blood flowing and muscles warmed up.

1. Tricep dips

"Sit on a chair or bench with your hands placed shoulder-width apart, gripping the edge. Slide your buttocks off the edge and support your body weight with your arms.

"Lower your body by bending your elbows until they're at a 90-degree angle. Push back up to the starting position. You can make it more challenging by extending your legs straight out or adding a weight to your lap."

2. Tricep kickbacks

"Hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the waist, keeping your back straight.

"Keep your upper arms close to your body and extend your forearms back until your arms are straight. Hold for a moment, then return to the starting position."

3. Bicep curls

"Hold a dumbbell in each hand with your arms by your sides and palms facing forward.

"Curl the weights up towards your shoulders, keeping your elbows close to your body. Slowly lower the weights back to the starting position."

4. Overhead tricep extension

"Hold a dumbbell with both hands and raise it overhead, keeping your elbows close to your ears.

"Lower the dumbbell behind your head by bending your elbows. Extend your arms to raise the dumbbell back to the starting position."

5. Push-ups

"Start in a plank position with your hands slightly wider than shoulder-width apart.

"Lower your body until your chest nearly touches the floor, keeping your elbows close to your body. Push back up to the starting position."


"Finish with five to 10 minutes of stretching, focusing on the arms, shoulders, and upper body."

Woman doing bicep curls

Bicep curls are a great way to strengthen the arms


Overhead tricep extension

An expert shared five exercise moves to do


Things to remember

Daniel advised anyone who is really looking to develop their arms to do the workout a couple of times a week.

Fitness fanatics may start by using no weights and increase the weights they use as they get stronger.


Woman doing push up

There are various push up variations to do


The expert stated: "Perform this workout routine two to three times per week, allowing for at least one day of rest in between sessions."

Britons looking to work their entire body can use GB News' plan for slim and strong legs. Also, don't miss our guide to the best workout for a toned tummy.

It is important to eat the right foods when exercising to fuel the workout and to help build and maintain muscle. Think of eating meals high in lean protein such as meat, fish, dairy, tofu, nuts, beans and pulses.

Aim to eat around one to two grams of protein per kilogram of body weight every day. Britons should also make sure to eat plenty of fruit and vegetables and drink enough water.

Daniel added: "Stay hydrated and fuel your body with nutritious foods to support muscle recovery and growth. Consistency and patience are key when it comes to seeing results. Stick to the routine and gradually increase the intensity as your strength improves."

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