This Quick Barre Workout Will Sculpt and Tone Your Arms (Tutorial)

Leah Sugerman
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When it comes to finding a truly killer toned arms workout, barre is the perfect practice. A typical barre arms workout uses small, controlled movements with small hand weights or bodyweight to feel a serious burn and create sculpted, toned arms.

Toned arms give a sleek, sculpted look that just screams strength. And strength is not just a good look – it’s a great feeling.

This barre arms workout will make you feel a serious burn. It will strengthen and tone your arms quickly and effectively.

Of course, doing a workout for toned arms can sometimes be tortuous, but the results are well worth the effort. And it’s nice to be able to struggle through any workout and come out on the other side stronger and better for it.

Want Strong, Toned Arms Through Yoga? Practice These 6 Yoga Poses
 
 

Practice This Barre Arms Workout for Strong, Toned Arms

Grab some light weights (or water bottles) and a yoga mat and get ready to sweat with this barre arms workout.
 

1. Chest Press

Chest Press

This seemingly simple sequence will have your chest and shoulders burning in no time.

Let’s try it:

  • Come to stand in a neutral Mountain Pose facing the long edge of your mat
  • Walk your feet wide apart from each other into a wide stance and turn your toes out and your heels in
  • Bend your knees deeply and sink low into Goddess Pose
  • Hold small weights in each hand and draw your lower ribs in toward your back body
  • Activate your core by cinching in around your whole waistline as if tightening a corset
  • Draw your arms out into a T-shape in line with your shoulders and bend your elbows 90 degrees so that your weights point up toward the ceiling
  • Squeeze your arms together to draw your elbows toward each other in front of your body
  • Release to open your arms back out wide in line with your shoulders, maintaining a 90-degree bend in your elbows
  • Straighten your elbows as you reach your arms straight up overhead to bring your weights to touch
  • Bend your elbows as you draw them back in line with your shoulders
  • Repeat this mini-sequence: take your arms in, out, up, and down
  • Continue for about 40 to 50 repetitions and then go straight into the next move

 

 
 

2. Bicep Curls

Bicep Curls

This classic barre arms move creates lean, toned biceps. When you practice this exercise, avoid swinging your arms. Use strength and control to create the movements rather than momentum.

Let’s try it:

  • Stay in your Goddess Pose with a deep bend in your knees, a strong and engaged core, and your ribs drawing inward
  • Keep holding one weight in each hand and draw your arms by your sides
  • Bend your elbows slightly with your palms facing up toward the sky
  • Draw your elbows forward toward the top of your mat so they move forward away from your body
  • Bend your elbows fully to draw your weights toward your shoulders and then extend your arms completely to release back out
  • Continue bending in and out for about 40 to 50 repetitions and then go straight to the next exercise

 

3. Deltoid Pulses

Deltoid Pulses

Bring the burn to the front of your shoulders with this micro-pulse.

Let’s try it:

  • When you finish your final bicep curls, keep your arms exactly as they are
  • Take tiny pulses, lifting your arms up toward the sky
  • If you’d like to add an extra bonus strengthener, you can rise to the balls of your feet to work your calves and core to stabilize your balance
  • Continue pulsing up and down for about 40 to 50 repetitions and then relax your arms

 

4. Flies

Flies

Your arms are likely shaking at this point, but that’s a good thing! Keep up the momentum of your barre arms workout and move into some swimmer toning with this next move.

Let’s try it:

  • Bring your feet to touch and bend your knees deeply to sink your hips low into a Chair Pose
  • Lean your torso forward slightly but ground your weight into your heels
  • Round your arms into an oval shape in front of you with slightly bent elbows and your weights touching in front of your thighs
  • Squeeze your shoulder blades together to sweep your arms out into a wide T-shape at about the height of your shoulders
  • Draw your weights back to touch in front of your thighs
  • If you’d like to intensify the movement, you can pulse your legs toward straight when your arms go out and bend your knees back into a deep Chair Pose when your arms come back in
  • Continue sweeping out and in for about 40 to 50 repetitions and then relax your arms and release your weights

 

5. Tricep Dips

Tricep Dips Standard

Toned triceps are the epitome of toned arms. Sculpt and strengthen the back of your upper arms with this killer barre arms move.

Let’s try it:

  • Come to sit with your knees bent and your feet flat on the floor
  • Place your hands behind you with your fingertips pointing toward your feet
  • Press equally into your hands and your feet to lift your hips off the floor to rise into a Reverse Tabletop Pose
  • Activate your core by cinching in around your waistline and hugging your navel toward your spine
  • Bend your elbows straight back behind you
  • Squeeze your upper arms to straighten your arms again
  • If you’d like to intensify, you can cross your right ankle over your left knee to add more weight into the dip. If you take this option, switch legs every few repetitions
  • Continue bending and straightening your elbows for about 40 to 50 repetitions

 

 

6. Side Plank Drop Down

Side Plank Drop Down

This moving variation of Side Plank will have your arms begging for mercy – in the best way possible!

Let’s try it:

  • Start in a neutral Plank Pose
  • Lower your right forearm to the floor so that your fingers point toward the left side of your mat
  • Roll to the pinky side of your right foot and the big toe side of your left foot and roll your torso to face toward your left
  • Sweep your left arm toward the sky in this Forearm Side Plank shape
  • Roll back to face the floor, release your left hand to the mat, and rise back up into Plank Pose
  • Repeat on the opposite side and continue for about 10 to 20 repetitions

 

 
 

7. High to Low Plank

High to Low Plank

Planks create toned arms like no other. That’s why mixing both High and Low Plank together is a recipe for some beautifully sculpted arms.

Let’s try it:

  • Start in a neutral Plank Pose
  • Activate your core strongly to keep global tension throughout your body as you move
  • Bend your right elbow and lower your forearm to the floor
  • Bend your left elbow and lower your forearm to the floor into a Forearm Plank
  • Plant your right palm on the floor and straighten your right arm
  • Plant your left palm on the floor and straighten your left arm back up into Plank Pose
  • Repeat by lowering and lifting your left arm first
  • Continue lowering into Low Plank and lifting back into High Plank (alternating between right and left going down first) for about 10 to 20 repetitions

 
Still can’t get enough? Use These 5 Yoga Poses to Strengthen and Tone Your Arms
 
 

Build Strength and Stamina With This Barre Arms Workout for Strong, Toned Arms

This barre arms workout is certainly not a walk in the park, but it will strengthen and tone your arms quickly and effectively. But you don’t have to go full blast ahead if it’s too much to take on at once.

Strength is not just a good look – it’s a great feeling.

Practice one or two of these barre arms exercises a day or perhaps lose the weights and practice this sequence with just bodyweight and gravity (believe us, it’s still extremely hard!). Progress slowly and methodically and you’ll build strength before you know it!

This barre arms workout is tough, but it produces real results. So if you’re looking for toned arms, then barre will be your new best friend.

Craving more barre? Here are 7 Barre Exercises to Feel a Serious Booty Burn
 
 

Ready to Rock Your Barre Arms Workout for Toned Arms?

Practice Barre Up to target and tone your upper body with Kelly Richardson on YA Classes!

Full Body Barre
With Kelly Richardson
6 Classes | Intermediate
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Leah Sugerman

Leah Sugerman is a yoga teacher, writer, and passionate world traveler. An eternally grateful student, she has trained in countless traditions of the practice and teaches a fusion of the styles she has studied with a strong emphasis on breath, alignment, and anatomical integrity. Leah teaches workshops, retreats, and trainings both internationally and online.

leahsugerman.com

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