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#217 Lean Arms Workout

By Rachael Attard, Updated Nov 13, 2019
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.

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34 comments on “#217 Lean Arms Workout”

    Rekha says:

    It’s really a good exercise and More effective according to their body .so Rachel as made this lean program to million people out there for there convinet.and same way model workout section for free for the people who don’t have money so that is amazing idea .I’m very happy to be a part of this lean program with my favorite Rachel attard.

      Lean Legs Support says:

      Hi lovely! Thank you for these amazing words. We greatly appreciate it. We wish you all the best on your fitness journey! <3

    Kenney says:

    Hey team Rachael,the push ups in the workout,can it bulk or is there a way to do it without bulking? I’m also following Rachael’s free ebooks workouts(day 1-3),the push ups are amazing. I discovered it’s sculpting my arms…it looks lean but is that normal? Especially the biceps is sticking out slightly,i just wanna be sure I’m doing it right.

      Len - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! <3

      These push-up exercises won't bulk up your legs so you have nothing to worry about. Feel free to follow Rachael's other workouts. They are low-impact and designed to not cause any bulkiness at all. If you have any questions, feel free to reach out at info@rachaelattard.com


    Alma says:

    Hello. For a while now I have been considering buying myself a punching/boxing bag. But, will it bulk up my arms? I also gain weight and muscle really really easily and I don’t want that.

      Len - Lean Legs Support says:

      Hi lovely,

      Boxing is actually great for toning your arms without making them too muscular!
      Rachael always recommends it, feel free to read this blog post hun.

      So if you can do boxing, go for it! 20min once or twice per week should do the trick. But of course, make sure that your diet is on point and don’t forget about other cardio. :)

      If you have any other questions, feel free to email us at info@rachaelattard.com. xx


    Ella Duangkaew says:

    Can we use dumbbells instead for the resistance band exercises? and are 5 lb dumbbells light enough, or are they too heavy and will cause bulk? THank you!

    Dilara says:

    Hello Rachael, first of all thank you for your program, I’m on the second round of 3 steps to lean legs and already loving the transformation☺️ But there is something bothering me. Losing body fat over all can cause decrease on breast size as well and I couldn’t find a specific workout for avoiding this in your blog. Could you please give some advice? How can we increase breast size(but not getting a muscled look-I mean perky and beautiful shape) and what are the targeted exercises for that? Thank you!

      Ana - Lean Legs Support says:

      Hey lovely!

      I am so glad that you are loving Rachael’s program so much! :)

      Unfortunately, when you lose weight it happens in all body areas, so you can’t really avoid breasts getting smaller also if it starts happening. :/


    Tracy says:

    Hello :)

    Is this considered resistance training or HIIT? and as a mesomorph, should I follow the exact reps and set? Thank you!

      Marina - Lean Legs Support says:

      Hey lovely,

      Yes, this circuit is considered to be resistance training :)

      Feel free to follow the exact reps and rounds.

      If you have any other questions, feel free to ask! xx


    Mary says:

    hi there
    I have your legs workout and find your posts and blogs give great information. I was trying to run which I don’t like at all!! Then I switched to a fast walk. I was also lifting pretty heavy weights. In the past few days I saw where you suggested staying away from squats to avoid bulking up. I was doing those almost every day!
    I also do pilates which I really like. A question though, I’m kinda busty , any exercise that will decrease that a bit.

      Tijana - Lean Legs Support says:

      Hi lovely,

      Thank you for reaching out!

      Yes, squats are great for the booty but they activate the quads heavily which leads to bulking up – so there are other booty exercises that don’t bulk up your thighs and give you a perky booty at the same time. :)

      As for your bust, since breast tissue is largely made up of fatty materials, losing body fat is the best way to reduce their size – basically, if you are already on the journey of losing some weight, your breast will probably decrease as well.

      I hope this helps! xx


    Kiss says:

    Hi! My body type is a mesomorph and I’ve realized that my arms tend to bulk easily. I’ve been a ballerina for 11 years and it really helped me in losing weight but as I grew older my body started building up muscle. I don’t have a problem in losing weight but my biggest concern is my body’s tendency to bulk up, especially my arms, whenever I work out. Can you recommend a workout I can do in order to slim down and not bulk up?

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