The Best Arm Workouts for Women



My FREE Guide will help you to have more energy and get your summer body back!

Here’s How You Can Tone Your Arms

There are a lot of reasons why having well-toned arms is very important.

Aside from helping you look spectacular in sleeveless tees or dresses, they can also contribute to your overall physical wellness.

In fact, more and more women these days are becoming open to the idea of being able to show off their guns just like men do.

And if you are one of them, then you’re going to love reading this article.

So you want to get your arms in shape, awesome.

To help you with that, we’ve listed some of the best and doable arm workouts for women out there.

These exercise tips are meant to help you tone your arms and get the physique you have always wanted.

Keep in mind though that they won’t instantly give your guns a muscle-y makeover, because even the world’s biggest gym buffs know that it can’t happen overnight but they can definitely set you on the right path.

But wait:

Before we start, you need to prepare the following things for your workout session:

•    Mat

•    Dumbbells (Your preferred weight)

•    Proper gym attire

•    A pair of great gym shoes

One of the things that you’ll surely like about doing biceps/triceps workouts is that you are not required to spend a long amount of time doing them. 

You can just do 30-45 minute sessions one to three times and you are good.

Now back to the exercising tips, here are some of the best arm workouts for women you need to know.



(Click image to see the Pinterest Button)

Arm workouts for women


Bicep Curls

The Curl is one of the most basic arm workouts for women and men.

In fact, a lot of exercises for both the biceps and triceps have been based around this.  

What makes this exercise really great though is that it’s effective and very easy to achieve. Here are a couple of ways you can do the curl.

•    Traditional

  • Stand firmly on the mat or floor and carry a pair of dumbbells on both of your hands with your palms facing forward.
  • Then, without the use of your upper arms, slowly raise the dumbbells towards your shoulder while keeping your back straight and your chest up.
  • Squeeze your biceps as hard as you could before you slowly put them back to your sides, assuming the first position once more. This will count as 1 rep.
  • Do it for 20 times to complete a set, you need to finish three sets per session.

•    Wide Curls

  • The first step is to hold the dumbbells at your sides with your palms facing each other.
  • Next, make sure your back is straight and your chest is up.
  • Then slowly, hold your arms out wide. Make sure that your palms are facing upwards and far from your body while your elbows are as close to your ribs as possible.
  • If you think that’s it then you’re wrong. What you have to do next is slowly move the dumbbells towards your shoulders by bending your elbows.
  • Squeeze your biceps as much as you can for a second or two.
  • Put the dumbbells back to your sides to resume the original position.
  • This is equivalent to 1 rep. Do 60 reps per session divided into three sets.

•    Hammer Curls

  • Carry a pair of dumbbells on your hands with your palms in front of each other.
  • After that, check your posture. Make sure your back is straight and your chest is up.
  • Then without moving your upper arms, curl the dumbbells towards your shoulder by bending your elbows. 
  • Once the weights reach your shoulders, squeeze your biceps as hard as you could. After doing so, slowly lower the dumbbells back to your sides.
  • This counts as 1 rep. Do three sets containing 20 reps each.

Triceps Extensions

Like bicep curls, triceps extension is also another one of the core arm workouts for women you should know about.

Read the following to see some quick ways you can do this.

•    Overhead Extension

  • This exercise will help your triceps, shoulders, and upper back. The first step is to stand firmly on the floor or mat with your feet hip-width apart.
  • Then pick up your dumbbell and grip it tightly with both of your hands.
  • Bent your knees and legs slightly.
  • Then slowly, raise the dumbbell over your head. Make sure that you are holding it vertically. Keep your elbows upwards (pointing to the ceiling) and your upper arms close to your face.
  • Raise your arms towards the ceiling, lifting the dumbbell at the back of your head.
  • This is equivalent to 1 rep. Do it for 8 to 12 times per session.

•    Kickback

  • Carry the dumbbells then stand with your feet slightly apart from each other.
  • Bend the upper half of your body forward. Make sure your back remains straight and your core is tight.
  • Next step is to bend your knees.
  • Press your elbows to your sides, putting the dumbbells near your chest-stomach area.
  • Straighten your arms, putting the weights behind you.
  • Then raise them to form a 90-degree angle.
  • Hold the position for 1 to 2 seconds before slowly bending your arms once more.
  • This counts as 1 rep. Do three sets, 20 reps each.

•    Lying Cross-Body

  • Lie down on your back and hold a dumbbell in one of your hands.
  • Raise your arm straight over your shoulder. Take note that your palm should be facing away from you.
  • Bend your elbow and slowly bring the dumbbell down to your other shoulder. Once the tip of the dumbbell comes in contact with your shoulder, raise it again to resume the original position.
  • Place your free hand over your other elbow for additional support.

Other Arm Workouts for Women You Should Try

Aside from the different variations of curl and extension we’ve listed above, there are still other arm workouts for women you need to know about.

The following are some of them

•    Pushups

This is probably one of the most classic arm workouts for women and men out there.

The pushup is great for building toned arms and making your back stronger.

Here’s how you can do it properly

  • Lay with your belly facing the floor and your feet at least 15cm apart.
  • Place your palms firmly on the floor; make sure they are at least a shoulder-wide apart from each other.
  • Make your body as long as you could. Then with the use of your feet, lift your entire body off the floor. The only parts that should be touching the ground are your palms and the tips of your feet.
  • Then bend your elbows and slowly lower your belly towards the ground while keeping the rest of your body straight. Make sure to stop when your chest is just 15-20cm away from the floor.
  • Time to push yourself up. This counts as 1 push up.
  • Do three sets per session with 8 to 12 pushups each.

•    Lateral Raise

Another one of the best arm workouts for women you can try is the lateral raise.

If you’ve already watched videos about women’s arm workouts then chances you’ve already come across this one.

Take a look at the following steps to see how you can do it the right way

  • Carry dumbbells on both of your hands and stand properly. Make sure that your arms are relaxed and that your palms are facing in.
  • Bend your knees slightly.
  • Slowly, raise your arms until they reach the level of your shoulders. Check your palms as they should be facing the floor.
  • Hold the position for at least a second or two before lowering the dumbbells yo our sides once more.
  • Do 8 to 12 reps per session.

•    Dumbbell Row

The dumbbell row is also among the great arm workouts for women you can try to make your guns look perfect.

In order to do the dumbbell row, read the instructions below

  • Hold a dumbbell on one hand then find a bench.
  • Place your free hand and one knee on the bench. Your occupied hand should be carrying the dumbbell while your other feet should firmly be standing on the floor.
  • Straighten your back and bend your elbow slightly. Make sure that your palm (the one in contact with the dumbbell) is facing inwards.
  • Tighten your stomach muscles and lift the dumbbell upwards until your elbow is slightly behind you.
  • After doing that, return to the first position. It counts as 1 rep, do 8-12 reps before switching to the other side.

Here are other arm workouts for women you can check out:

•    Two-Arms Kettle Bell Swing

•    Dumbbell Kickback

•    Triceps Dips

•    Pullovers

•    Bench Press

•    Tricep Dips with Leg Extension

•    Back Fly

•    Plank/Push-Up Combo

Okay, look:

Now that we’re done showing you some of the best arm workouts for women, here are a couple of useful tips on what you need to do before each workout session.

These things may not seem that much but they can make the whole experience better and even more efficient.

If you are ready, then let’s begin.

Tips to Follow to Make Your Arm Workout Sessions Better

1.   Don’t exercise with an empty stomach. It’s recommended to take a small pre-workout meal or snack before each session. But avoid lifting things right after you ate, give it some time before you start exercising.

2.   Keep yourself hydrated.

3.   Make sure you’re wearing the right gym clothes. Wearing the wrong kind of attire can affect the way you move and have an impact on the kind of results you are aiming for.

4.   DON’T skip your warm-up written.

5.   Do quick stretches to cool down your body after a workout.

6.   Use a mat if it will make you feel more comfortable.

7.   Track your workout routine. Get a notebook and pen then start recording the dates whenever you exercise, this will help you monitor your progress better. You can also write down your observations so you can form the perfect routine for yourself.

8.   Take a shower after you exercise, especially when you did a worked out in a hot place.

Final Word:

Having a pair of perfectly toned arms is a dream for a lot of women.

The good news is, although the process of reaching them is quite hard, it is not totally impossible.

All you have to do is stay focused and follow the tips we shared here.

So what are you waiting for? Put on your favourite gym attire and start exercising so you can show off your sexy guns.

The 3-Week Fat Burn Program

If you want to lose weight, then try out my Fast Weight Loss Program. In here my clients lose 10-20 pounds more in just 3 Weeks without spending a single minute in the gym.

All they follow is a simple and easy to understand system. Everyday there is a clear format to follow and tells them what foods they can eat and which ones are forbidden during their 3-Week Diet.

It is a system that you can use over and over again. So if you have lots of weight to lose. You can repeat the program again until you reach your desired weight. 

What makes me really happy is that my students email me on how this changed their life and why the tons of other programs didn’t work.

You are guaranteed to lose weight, if not you get your money back. No questions asked.

If you are ready to lose 10-20 pounds in just 3 Weeks then Click Here To Get Started Now!

About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.