If your goal is strong, sculpted arms, you may believe that heavy weights and endless trips to the gym are non-negotiables.
However, simple home workouts using light dumbbells can also be extremely effective, with bicep, tricep, and postural exercises some of the most beneficial out there.
Taking to TikTok, fitness enthusiast Liza Marie has shared several tips to stay fit and healthy after losing a whopping 10st.
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Lisa named six exercises to tone up arms
|@lizamarie_fit/TikTok
As part of her slimming strategy, the gym bunny, who goes by @lizamarie_fit, implemented a six-step routine for enviable arms.
Along with a calorie deficit and consistency, Liza adopted a "go-to" arm workout that "completely transformed" her arms.
"We are going to do wide bicep curls into alternating 90-degree bicep curls," she said, demonstrating the exercise to her followers online.
Bicep curls are a commonly used exercise to develop strength in the upper arms. While lifting a weight, bend the arm towards the shoulder, then lower it back slowly to its original position.
"Keep the arms at the right angle, and alternate up," she instructed, repeating each exercise 12 times in three sets.
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Liza outlined her 'go-to' workout for sculpted arms
|@lizamarie_fit/TikTok
Targeting the triceps muscles at the back of the upper arm, the exercise can be performed in a multitude of ways based on your fitness levels.
The easiest way is to use a dumbbell, but it's also possible to use more advanced gym equipment, such as a cable machine, rope, or straight bar attachment.
When exercising, it is crucial to keep your elbows close to your head, lowering the weight in a controlled way while engaging your muscles.
Liza ran through the rest of her routine, which featured several supersets, as well as more straightforward exercises like "around the world".
Creating a "total full upper body burn", this exercise trains arm muscles as well as chest muscles by engaging the entire upper body.
To perform an "all around the world", bring a pair of light dumbbells in a circular motion above your head and out to the sides.
Liza combines more complicated combination exercises with the basics
|@lizamarie_fit/TikTok
The fitness fiend also deploys several supersets, such as triceps kickbacks partnered with kickback pulses, as well as frontal raises with a lateral raise combination.
"Push-ups are the best workout that you can do for your upper body," she gushed, lauding the sixth exercise for its intensity.
For beginners, she recommended starting out doing push-ups from your knees or against a wall to build up your strength. "The more you do them, the easier they are going to be," she added.
However, doing the workout alone is insufficient to tone up your arms, Liza said. It is necessary to partner the exercises alongside a calorie deficit and consistency to see long-lasting results.