The #1 Strength Workout to Get Toned Arms Like Emily Bett Rickards

Emily Bett Rickards is known for her role as Felicity Smoak on The CW series Arrow. More recently, the Canadian actress, 33, starred in the biographical sports drama Queen of the Ring, portraying the real story of female wrestler Mildred Burke. For the role, Emily underwent a dramatic physical transformation to pull off Burke's super-toned physique.

"It takes a team to change your body, and dedication, for sure," Emily Bett Rickards told Collider of working with trainer Tom Taylor and Dr. Diego Botezelli on a workout regimen and nutrition plan for the film.

"Keep in mind that my dedication is not only propelled by my dream of acting and wanting to transform, but there's also a team of people behind me," she continued. "I had so much guidance and I wouldn't have been able to do it without them. I wouldn't have had any knowledge. I don't know what I would have done. I probably would have just done bicep curls and given up."

Recently, Celebwell spoke with Steve Stonehouse, NASM-CPT and VP of education for Body Fit Training, for a strength workout inspired by Emily's enviable arms. Grab some dumbbells and get ready to feel the burn!

Arm Workout Inspired by Emily Bett Rickards in Queen of the Ring

"I recommend a brief warmup," Stonehouse tells us. "Maybe three to five minutes of rowing on a rowing machine (about 500 meters) to engage your core, back and arms; 10 reps of the inchworm exercise to warm up your shoulders; and then some arm circles and torso twists to ensure your body is ready to go!"

1. Pushups

"Pushups are going to work your chest, back, shoulders, arms and core—truly one of the best full-body exercises you can do for yourself," Stonehouse explains.

To modify, you can come down to your knees. Or, use a wall, the edge of a couch or a countertop and place your hands there for incline push-ups.

How to do it:

1. Start in a straight-arm plank position.
2. Maintain a neutral spine and a strong core. (Draw your navel up and in toward your spine!)
3. Slowly bend your elbows to at least 90 degrees as you maintain your form (think of a pushup as a plank in motion).
4. Press back up.
5. Do 3 sets with 10 reps each.

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2. Bicep Curls

"Bicep curls target exactly that…your biceps!" Stonehouse notes. "You can modify by alternating arms, or switching it up with a hammer curl in a neutral grip."

How to do it:

1. Hold one dumbbell in each hand.
2. Stand tall with your feet hip-width apart and a soft bend in your knees.
3. Squeeze your biceps and curl your weights toward your shoulders.
4. Slowly lower them back down.
5. Do 3 sets with 10 reps each.

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3. Upright Rows

"Upright rows target the back of the shoulders, including your traps," Stonehouse details. "You can modify this exercise by alternating arms."

How to do it:

1. Hold a medium to heavy dumbbell in each hand in front of your thighs.
2. Leading with your elbows, bring the dumbbells up to at least chest height. Feel the back of your shoulders activate.
3. Slowly lower the dumbbells back down to your starting position.
4. Do 3 sets with 10 reps each.

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4. Overhead Triceps Extensions

"This exercise targets your triceps, aka the back of your arms," Stonehouse explains. "Overhead triceps extensions are a great way to focus on posture and neck alignment as you build strength in your arms.

Tricep kickbacks are a great alternative exercise, he notes.

How to do it:

1. Stand with your feet hip-width apart, parallel, with a soft bend in your knees.
2. Hold one medium to heavy dumbbell in both hands, arms straight, directly overhead.
3. Keep your elbows close toward the sides of your head and carefully lower the weight behind your head to bend your elbows to 90 degrees.
4. Squeeze your triceps, extend your arms back to a straight position, and press the weight straight up.
5. Do 3 sets with 10 reps each.

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5. Lateral Raises

"Lateral raises are going to target your shoulders, including your deltoids," Stonehouse tells Celebwell. "As an alternative, you can also do one arm at a time, or keep your elbows softly bent."

How to do it:

1. Grab one light to medium dumbbell in each hand.
2. Stand with your feet hip-width apart, arms long by your sides and palms facing in toward your thighs.
3. Slowly lift your arms up to the sides; keep your arms straight; think of making a capital "T" with your arms.
4. Slowly lower the weights back down.
5. Do 3 sets with 10 reps each.