Pain Free Working
MENU
Exercises

How to Tone Your Arms at Work

When you sit for long periods, your muscle activity drops and your calorie-burning rate decreases. Those two things can certainly hamper you from achieving your fitness and body goals. Not only that, but you also increase your chances of acquiring health issues related to sitting. 

Being physically active not only helps you with your fitness goals but also, it can improve your overall quality of life. It’s understandable that it can be difficult to work on your legs or tone your arms, especially if you have no time to go to the gym. Worry not though, for there are still workouts you can do, even if you’re at your desk. Try out these exercises!

Shape Your Arms at Your Desk

There are numerous exercises to get you moving while you’re at your desk, but the ones listed here are specifically catered to tone and build the muscles on your biceps, triceps, and shoulders. You can also treat these exercises as your break and refresher from all the work you’re doing. Some of them require light weights or dumbbells, so it’s best to have those on hand. If not, you can always use water bottles instead.

Tricep Dips

Put your office chair to use by doing tricep dips for toning. Start by putting your palms at the edge of your seat with your fingers hanging off and a slight bend at the elbows. Inch forward and lift your bottom off the chair. Lower yourself, knees bent hip-width apart, and your feet flat on the floor. 

You can also make a slant with your body if you want a little more challenge. If you want it to be even more intense, you can lift one leg up and engage your core. Push back up and lower yourself once more. Repeat 10 to 15 times.

Tricep Kickbacks

Here’s another workout to shape your triceps. Kneel down on your right knee and lean forward. Next, raise your elbow behind you and keep one arm bent at about 90 degrees. Straighten your left elbow to raise your arm behind you as far as you feel comfortable. Next, bend your elbow to return to the starting position and repeat 10 to 15 times. Then, switch knees and perform the exercise with the other arm.

Military Press

This one allows you to work on your shoulders. This exercise requires light weights but if you don’t have them, two water bottles can do the trick. Take your weights or water bottles in each hand, then make a 90-degree angle with your elbows, palms facing forward. Lift the weights over your head without locking your elbows, and then return to the starting position. Repeat for a couple of times. Remember to keep a light grip on the weights rather than a tense one. 

Hammer Curls

Want to strengthen your biceps? Here’s an exercise you can do. Grab a weight in each hand and sit on your chair with your shoulders back. Lower your hands to your sides. Next, unilaterally lift each hand to your shoulder, keeping your thumb facing upward and your palms facing inward.

Lateral Raises

Strengthen your deltoids, biceps, triceps, and forearms by doing lateral raises. Sit on your chair and make sure to keep your back straight and your shoulders back as well. Hold two light weights in your hands and lower them to your sides, arms straight. Bend your elbows slightly and raise your upper limbs to shoulder height. Return to the start position and repeat as many times as you desire.

Platform Push-up

You may need a spacious area in the office to do this one. This exercise also works out your shoulders, chest, and abs. Start by placing your hands underneath your shoulders, arms fully extended, palms flat, and fingers facing forward. Keep your legs straight and knees off the floor. Your body should be able to form a rigid plank from head to toe, keeping your abs tight as you do so. Next, bend your elbows to the sides to lower yourself until your chest is about 2 inches above the floor. Push back up and repeat 10 to 15 times.

Wall Push-ups

If you have no floor space, you can try this exercise instead. To do this one, stand at an arm’s length from a wall as your starting position. Place your hands on the wall at chest height and shoulder-width apart or closer. With a slight bend of your elbow, lower your body towards the wall. Allow the heels of your foot to come off the floor as you lean into the wall to keep your form straight. Push back up and repeat 10 to 15 times.

We hope that these exercises can help you in working and toning your biceps and triceps! You don’t even have to leave your desk to get those defined muscles. Moreover, these workouts also incorporate more movement to your day and boost your energy as well, improving your overall well-being. If you do feel any kind of discomfort when doing these workouts, always seek a doctor for professional medical advice.

Frequently Asked Questions

How many days it takes to tone arms?

Toning your triceps certainly won’t happen overnight. The secret to having toned arms is to do strength training with consistency and dedication. If you do arm exercises twice a week, you’ll be able to see improvement in as little as 6 weeks.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.