#217 Lean Arms Workout

common workout questions

I get a lot of requests asking for workouts to help you get lean and toned arms. So here is a great lean arms workout, which will help you tone up without adding too much size/bulk.

I should mention boxing. If you have access to a gym that does boxing sessions, you should try them!

Boxing is a great exercise to tone up your arms without getting bulky, and also helps tone up your core too. And it shouldn’t cause bulkiness even if you are an endomorph body type :)

It’s one of my favourites! And even VS models, like Gigi and Bella Hadid, love it!

Enjoy! :)


  • Complete circuit 1 without any rest between exercises.
  • When you have finished, rest for 1-2 minutes.
  • Repeat this 3 times.
  • Move on to circuit 2 and complete all exercises without any rest.
  • When you have finished, rest for 1-2 minutes.
  • Repeat this 3 times.


lean arms workout

2. 12 PUSH UPS 
lean arms workout

lean arms workout

lean arms workout

5. TRIPLE JABS – 30 SECONDS (15 seconds each arm)
lean arms workout

lean arms workout

Note: when punching, you can wear ankle weights or hold light dumbells (optional).


To complete this circuit you will need a resistance band.

lean arms workout

2. 12 HORIZONTAL WOODCHOP WITH RESISTANCE BAND (each side – see image below)
lean arms workout

3. 12 BENT OVER ROW WITH RESISTANCE BAND (or light weights)
lean arms workout

4. PLANK – 30-60 SECONDS
lean arms workout

If you like this type of training, you will probably enjoy my 3 Steps to Lean Legs Program which is designed to help you get lean and toned without causing bulkiness :)

It includes FULL body workouts and includes these type of exercises for your arms too.

For more information on my program to help you get lean and toned, click here.

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

17 comments on “#217 Lean Arms Workout”

    Ava says:

    Hi rachel,
    I was wondering if you used hand weight when you box. Also, I’m a bit nervous to try your course because don’t know if I’m a mesomorph or Endomorph. I have taken your quiz multiple times but it has been both. Do I just train and Diet as a Endomorph to be safe?

      Diana - Lean Legs Support says:

      Hi lovely,
      Using dumbbells for boxing is optional. The ones Rachael uses are 2lbs each. :)
      If you find you’re between the mesomorph and endomorph body type, we recommend doing the Endomorph program.
      Wishing you best of luck! xx


    Rachel Billings says:

    Hi Rachael!!

    I really want to try this arm workout, however my arms are already kind of bulky. Would you recommend I take a break from working out my arms to reduce their size, and then begin body-weight training, or can I just jump right into your workouts?


      Diana - Lean Legs Support says:

      Hi lovely,
      These workouts are designed to help you slim down the excess fat and muscle on your arms, so you don’t need to take a break! :) xx


    Radhika says:

    I really love the exercises you’ve chosen, and they work amazing !!! In reply to my comment, can you tell me if squats and/or lunges are OK, and don’t make me bulk, if the number of reps is as high as 300?
    So I’ve used resistance bands the whole of last month and did around 300 squats, without weights though. I have become leaner on the whole but my thighs are still kinda bulky (they are thinner but still wobbly)
    what do you suggest I should continue doing?

      Diana - Lean Legs Support says:

      Hi lovely,
      Squats and lunges arent recommended because they can make your legs bulky.
      Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs program here:

      For more helpful tips please have a read of these posts:



      Love, Lean Legs Club support xx

    Meg says:

    Hi! I’ve been reading and searching non stop for your tips on lean legs and arms. I hope to soon purchase the program. But I’m trying extremely hard to thin out my rectangular body. I believe “endomorph”? Very wide shoulders match my hips and thick muscular legs. I would get made fun of middle school! ?They just come naturally. But now they hurt and they are largely muscular. I’m running and walking almost everyday. I average 13k steps. And burning over 3500 cal a day. (Says my Fitbit!) What else can I do to reduce size in my quads and calves. Thanks!

    Adrianna says:

    Hi Rachel,
    I’m somewhere between a mesomorph and endomorph body type and am struggling to get the lean, shredded arms I’m after.

    I’ve started boxing which has made a small difference, but I’d love to know how I should be working out to slim my arms and chisel them out. I tend to bulk at the arms more than lean out whenever I weight train.

    I’ve had great success with getting my dream legs (thanks to your lean legs program!) and thought you might know some exercises that would work specifically for my body type in the arms/shoulder area.

    Keep up the great work!

    A xx

      Rachael Attard says:

      Hi lovely, oh that’s great to hear about your legs! I usually find that boxing is the best exercise to tone up your arms without bulking them. Swimming also really helps tone up your arms but you might just need to be careful if you bulk easily. I would continue with your boxing, try body weight upper body exercises to tone without bulking and perhaps give swimming a try. I would also add in some high intensity cardio which will help burn calories, and usually most women start losing weight from the upper body first with this type of exercise xx

    Fara says:

    Hi rachel, regarding the light weight , is it 4lb of dumbell is considered as light weight?

      Rachael Attard says:

      Hi Fara, yes a 4lb dumbbell would be considered a light weight. But for the renegade row, you could go heavier (up to 10lb) xx

    Clare Taylor says:

    Thanks rach for your advice. I’ll book to see my Physio again Xxoo

    Fatima Abu Salem says:

    Hello Rachael,

    When you say “light weights”, what is the maximum weight you are recommending really? Thanks.

      Rachael Attard says:

      Hi Fatima. For this workout, light weights for punching is around 1-2kgs and light weights for renegade row or bent over row is around 5kgs xx

    Clare Taylor says:

    Hi rach, loving all your posts & blogs. You’ve really motivated me to mix up my workouts as I get bored easily.

    Just a quick question- I keep having issues with my shoulders & have been diagnosed with rounded shoulders from my Physio. She’s given me some exercises to strengthen my rotator cuff & traps, eg seated row. Also mentioned that I need to stretch my chest as its tight & work more on my back? I’ve gone back a few times, as I get shoulder impingements a lot but she hasn’t really helped me out with what else I should do it what exercises I shouldn’t do. Could you give me some general advice? TIA Clare x

      Rachael Attard says:

      Hi Clare, I’m sorry to hear about this! I think your physio is probably better qualified to provide you with this advice. But I would definitely make sure you’re doing plenty of warm up exercises to increase your range of motion for shoulders and chest. Also if you google exercises for rhomboids, you will find lots of good exercises you can do. There’s probably also a lot you can do to help this issue just by fixing your posture – if you sit down a lot at work, make sure you have the proper desk and chair set up. I hope that helps! xx

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