5 Steps To Stronger, Leaner Arms

This time of year, our arms are hidden under sweaters, blazers, and any number of layers. But soon enough, it'll be time uncover your limbs — and if you put in a little work now, they'll look amazing come spring.

The key to stronger arms: the tricep muscle, the one on the bottom side of your arm that (cringe) jiggles a bit when it's been too long since your last sweat sesh. Luckily, you already have the exercises you need to tighten things up, thanks to our 10 essential moves series.

Creator Kira Stokes pulled five moves that specifically target your triceps and surrounding muscles, so leaner arms are just a few reps away. Add these moves to your regular workout routine, and you'll be able to rock that sleeveless top with pride, no matter what the weather is outside.
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Renegade Row / Kick-Back
Start in a plank position, with your hands holding dumbbells that are resting on the floor. Your feet should be slightly wider than hip-width apart.
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Keeping your hips facing forward, lift and bend your right arm, and bring the weight toward your right shoulder.
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Keeping your shoulders square, straighten your right arm (keep it close to your body) and hold. Bend the elbow, bringing the weight back to your shoulder; then, release the weight to the floor, returning to the start position. Repeat on the other side. That's 1 rep; do 12 to 15 total or repeat for 45 seconds.
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Push-Up / Knee Tuck With Gliders
Start in the top of a plank position, with your arms straight and your hands wider than shoulder-width apart. Place your toes on gliders (or washcloths or paper plates). Perform one push-up.
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Then, putting your weight into the balls of your feet, pull your knees toward your chest, pausing when they are about three inches in front of your hips. Hold for a second, then slide your legs back out into the top of a plank position. Do another push-up and repeat; aim for 15 reps or 30 to 45 seconds.
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Prone Triceps Toner
Start by laying on your stomach. Hold a light weight in each hand, keeping your hands by your hips and your palms facing the floor. Squeeze your butt and lift your chest off the floor.
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Keeping your arms completely straight, lift the weights off the floor; then, tap them on the floor. Do 12 to 15 reps. On the last rep, hold the weights off the ground and pulse them in, toward your hips, for 12 to 15 reps. Then, turn your palms up to face the ceiling and pulse the weights in for 12 to 15 reps.
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Crouching Tiger Push-Up
Start in a push-up position with your hands slightly wider than shoulder-width apart.
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Lower your chest toward the floor; then, bend your knees and press back through your shoulders to bring your knees directly under your hips (your upper body will be in a position similar to downward dog).
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Lift your hips to straighten your legs (like in a downward dog).
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Round your spine, articulating each vertebra; then, move back into the starting position. That's 1 rep; do 10 to 12 total, or repeat for 45 seconds.
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Squat / Shoulder Press / Triceps Extensions
Start with your feet hip-width apart, toes facing forward. Hold a dumbbell in front of you, above your shoulders. Squat down, keeping your weight on your heels and your kneecaps pointing forward, until your quads are parallel with the floor.
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Rise up to a standing position and push your arms straight above your head for a shoulder press.
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Keeping your elbows close to the sides of your head, bend your arms to bring the weight behind your head. Then, straighten your arms completely and lift the weight over your head to contract the triceps. That's 1 rep; do 15 total.
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