Getting tank top arms is a fitness goal for many women, and according to expert fitness trainer Douglas Bennett, the secret is targeting both triceps and biceps with the right upper arm workouts. Many people focus only on biceps, but training the triceps is essential for strong, toned arms that look great in sleeveless shirts.
With just a few dumbbells and a sturdy bench, you can perform this arm and shoulder exercise routine at home. These arm shoulder workouts are designed to build strength, enhance definition, and help you achieve those coveted tank top arms without ever stepping into a gym.
Many women focus primarily on their biceps, but the triceps are crucial for overall arm shape. Training both sides of the arm ensures that your muscles are balanced, strong, and toned. Combining this with a clean diet and regular cardio will help you achieve tank top arms faster.
Muscle growth occurs when you challenge your muscles with proper resistance. Remember, muscle cells and fat cells are different—you can’t turn fat into muscle. Instead, you can lose fat around the arms and build muscle cells through resistance exercises. This is the foundation of any effective upper arm workout.
You only need a few items to get started:
Dumbbells: Start with heavier weights to build strength and gradually reduce weight as reps increase. Don’t worry about getting bulky; lifting heavier while on a lean diet creates lean, toned muscles.
Bench or sturdy chair: Needed for exercises like tricep dips and push backs. Ensure it’s stable to avoid injury.
Optional: A yoga mat for floor exercises or a small towel for grip.
Even minimal equipment allows for a full arm shoulder workout that targets the triceps, biceps, shoulders, and upper arms.
This arm exercise circuit is designed to sculpt your arms quickly and efficiently. You can perform this routine at home, and it only takes 15–30 minutes.
Circuit Exercises
Advanced: same as beginner 20 reps but with with 15–20 lbs dumbbells
Focus on holding and squeezing at the top of each rep. This targets the triceps and creates that lean, toned look for tank top arms.
Pushbacks: lean forward in staggered stance. Hold dumbbells with palms facing back and lift straight arms back till the dumbbells align with your hip. Start there and press back your arm and dumbbells till cant go further. Stop hold and and squeeze your triceps. Return to hip level and repeat for reps.
Advanced: 30 reps using 15 lbs to 25 lb dumbbells
You can start heavy and decrease weight as reps increase. Bench dips are essential for building upper arm strength and toning your triceps.
Advanced on knees: 15–25 reps
These explosive push-ups not only strengthen your arms but also improve coordination and shoulder stability.
4. Mountain Climbers
1 minute for both beginner and advanced. Make sure the front ball of foot digs into the ground. Don’t leave it in the air.
This cardio-infused move helps burn fat while engaging the shoulders, arms, and core, making it a perfect addition to your top shoulder workouts.
How to Perform the Arm Circuit
Perform all 4 exercises consecutively with minimal rest. Repeat the circuit:
Beginner: 3–4 times
Advanced: 5–8 times
If you have more time, you can add another arm workout circuit or follow up with a cardio session like running or jump rope to further burn fat and tone your arms.
Use heavier weights to start: Don’t be afraid to challenge yourself. Heavier weights lead to leaner, stronger muscles. Perform the first 3-5 reps with weight that is @90% your one rep max weight.
Maintain proper form: Quality beats quantity. Focus on slow, controlled movements.
Include a clean diet: Strength training alone won’t give you tank top arms. Eat a balanced diet with sufficient protein to support muscle growth.
Consistency is key: Performing this upper arm workout 2–3 times per week will give visible results within a few weeks.
Combine with cardio: Activities like jump rope, running, or boxing workouts accelerate fat loss and enhance muscle definition.
This 3-exercise circuit offers multiple benefits:
Tones triceps and biceps: Creating sculpted, lean tank top arms
Strengthens shoulders: Supporting better posture and overall upper body strength
Improves endurance: High-rep circuits enhance muscular stamina
Burns fat: Combining resistance and cardio exercises helps reduce upper arm fat
Fits at-home schedules: No gym required, minimal equipment needed
By focusing on arm and shoulder exercises that engage multiple muscle groups, this workout is efficient, effective, and easy to follow.
Many women worry about “bulking up” when lifting heavier weights. It’s important to understand that muscle growth combined with a lean diet results in toned, tank top arms, not bulky muscles. Muscle cells grow under resistance, while fat cells shrink with proper nutrition and exercise.
This approach is the secret behind Douglas Bennett’s top shoulder workouts and upper arm workouts designed specifically for women.
Once you’re comfortable with the basic circuit, try these modifications:
Add resistance bands to push backs or tricep dips
Perform clapping push-ups on an elevated surface for more challenge
Include dumbbell shoulder presses or lateral raises to enhance arm and shoulder exercises
Shorten rest periods to increase intensity and calorie burn
These modifications make your arm shoulder workout more challenging and help improve muscle tone faster.
For maximum results, combine this tank top arms workout with:
Strength training program: Squats, lunges, deadlifts, and pull-ups complement arm workouts
Cardio sessions: Jump rope, running, or boxing workouts accelerate fat loss
Balanced nutrition: High-protein meals and lean carbs support muscle growth and fat reduction
Following a complete home fitness routine ensures your arms, shoulders, and upper body look defined, strong, and ready for sleeveless tops.
Achieving tank top arms is simple when you focus on triceps, biceps, and shoulders with a targeted arm and shoulder exercise routine. This home-friendly 3-exercise circuit is perfect for beginners and advanced fitness enthusiasts alike.
With consistent effort, proper form, and a clean diet, your arms will become toned, strong, and lean—perfect for sleeveless shirts and summer looks. Combine this upper arm workout with cardio, top shoulder workouts, and a full-body strength training program for the best results.