Trainers say a handful of simple exercises—like presses, curls, and push-up variations—effectively build upper-arm strength.

Hold a pair of dumbbells in a neutral grip with palms facing in. Curl up toward your chest. With a bent elbow, grab the handle and pull until your arm is fully extended down. Avoid moving the forearm ...

You can try bodyweight exercises to help tone your arms at home without weights. Try starting with bodyweight exercises to master your form before using weights. You can use variations of dips, planks ...