While we’ve given a step-by-step breakdown of yoga asanas that will help tone your arms, here’s another workout routine we recommend that involves lifting free-weights to add some definition.

The main difference between both disciplines is that strength training will add more bulk and obvious definition, while yoga will give you a lean, naturally sculpted look.

If the former is what you’re after, here’s a breakdown of three key exercises that will help you achieve the look:

Shoulder Press
Stand with your feet at shoulder-width, holding dumbbells of the appropriate weight at either side. Bring them up to the sides of your shoulders, with your palms facing inside. Raise your arms overhead without locking your elbows, and then slowly lower the weights down to your shoulders again. Now, bring them down by your side, and then move on to the next rep; do 2 sets of 15 reps each.

Bicep Curls

Lifting weights is one of the quickest ways to burn calories. For this one, stand with your legs at shoulder-width, holding dumbbells in each hand. Bend your elbows and bring the dumbbells to shoulder level, and then lower them down to your sides with extreme restraint (don’t lock the elbows). Move on to the next rep. You can try doing 2 sets of 10 reps each.

Bicep Curls & Lunges

Stand with a dumbbell in each hand and take a step forward with your left leg, simultaneously raising the dumbbell to your shoulder like you would with a bicep curl. Then, take your feet back to the original position while lowering your arms by your side and take the next step. Continue to alternate arm and leg as you lunge forward, until you complete 1 set of 10 reps. Do a second set if you’re up to it.

End Notes: Make sure to consult a trainer about the weights you should be lifting. They will vary with gender, body weight and nature of exercise, so one measure does not apply to all. Also, push yourself to do more reps with every passing week. This will help build endurance, amp  up your workout, and really make those muscles surface.

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