Arm Workouts For Women [AU]: 10 Essential Exercises For 2023

If you’re on a journey to achieve toned and sculpted arms, check out these arm workouts for women that strengthen everything from your triceps to your shoulders. Strengthening your arm muscles enhances your physical appearance and contributes to overall fitness. To complement your fitness routine, you might also try a fat burner. 

In this article, we’ll show you the best arm workouts for women, using every part of your arms and often your core as well – all without entering the plank position a single time.

10 Best Arm Workouts Women Should Try

Military Press

The Military Press is a classic exercise that targets the shoulders, triceps, and upper back, making it a great all-around arm workout. Try this simple but effective press if you’re having an arm workout gym day. They could also be considered a core exercise due to the stability required.

Instructions:

• Stand with feet hip-width apart and knees slightly bent.
• Hold a barbell with an overhand grip, hands shoulder-width apart, and upper arms at shoulder height.
• Brace your core as you press the barbell upwards until your arms are fully extended overhead.
• Slowly lower the barbell back to the starting position with controlled movements.
• Aim for three sets of 8 to 12 reps.

Lateral Raises

Lateral Raises primarily target the lateral deltoids, the muscles on the sides of your shoulders, to create a well-rounded appearance. This exercise can be used when learning how to build arm muscle for females at home.

Instructions:

• Stand with feet shoulder-width apart, holding dumbbells in each hand.
• With your elbows slightly bent, raise the dumbbells to your sides until your hands align with your shoulders.
• Lower the dumbbells back to the starting position.
• Perform three sets of 10 to 15 reps.

Front Raises

Front Raises are arm exercises for women that target the anterior deltoids, helping to improve shoulder strength and stability. 

Instructions:

• Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your palms facing toward your body.
• Raise the dumbbells in front of you until they reach shoulder height.
• Slowly lower the dumbbells back down with control.
• Perform three sets of 10 to 15 reps.

Rear Delt Flyes

The Rear Delt Flyes arm exercises focus on the posterior deltoids, providing balance to your shoulder muscles. They also strengthen your core and are great arm workouts for women at the gym.

Instructions:

• Hinge forward slightly at the hips, keeping your back flat and arms hanging straight down.
• With a slight bend in your elbows, raise your arms to the sides and back until they align with your shoulders. You should feel a contraction in your upper back.
• Slowly lower the dumbbell back down to the starting position.
• Perform three sets of 10 to 15 reps.

Barbell Bicep Curls

The Barbell Bicep Curls are classic arm exercises designed to target and strengthen the biceps. These are great for building muscle and getting that tone and definition.

Instructions:

• Stand with feet shoulder-width apart, holding a barbell with an underhand grip with your hands shoulder-width apart.
• Curl the barbell towards your shoulders while keeping your upper arms stationary and your elbows tucked into your sides.
• Lower the barbell back down with control.
• Perform three sets of 8 to 12 reps.

Hammer Curls

 The Hammer Curls arm exercises work the biceps and forearms simultaneously, adding definition to your arms. 

Instructions:

• Stand with feet hip-width apart, holding dumbbells in each hand with palms facing each other.
• Keeping your elbows tucked into your sides, curl the dumbbells towards your shoulders, keeping your palms facing inward throughout the movement.
• Lower the dumbbells back down with control.
• Perform three sets of 10 to 15 reps.

Concentration Curls

Concentration Curls target the biceps and help build muscle definition in your arms. They’re simple but effective arm workouts for women at home.

Instructions:

• Sit on a bench with your legs spread apart, holding a dumbbell in one hand.
• Rest your elbow on the inside of your thigh, allowing the dumbbell to hang down.
• Curl the dumbbell very slowly towards your shoulder, keeping your upper arm stationary. The idea is to increase difficulty with a more gradual movement.
• Slowly lower the dumbbell back down.
• Perform three sets of 8 to 12 reps on each arm. You will need a lighter weight for this movement.

Tricep Dips

The Tricep Dips arm exercises are an effective bodyweight routine that targets the triceps. This movement is one of the ways how to get toned arms as a female.

Instructions:

• Sit on the edge of a stable surface, like a chair or bench, with your hands placed shoulder-width apart next to your hips.
• Slide your hips forward off the bench and bend your elbows to lower your body toward the ground. The further out you place your feet, the harder it will be.
• Push through your hands to straighten your arms and raise your body back up to the starting position.
• Perform three sets of 10 to 15 reps.

Overhead Tricep Extensions

As the name suggests, Overhead Tricep Extensions focus on the triceps and can be performed with a dumbbell or resistance band. They can also be part of a kettlebell workout.

Instructions:

• Stand with your feet shoulder-width apart, holding a single dumbbell with both hands overhead. Your arms should be fully extended with your biceps next to your ears.
• Slowly lower the dumbbell behind your head by bending your elbows while keeping your upper arms stationary.
• Straighten your arms to raise the dumbbell back up.
• Perform three sets of 8 to 10 reps.

Cable Tricep Pressdowns

Cable Tricep Pressdowns isolate and target the triceps, helping you achieve strong, defined arms. These are great arm-toning workouts for females without weights, although you still need a cable machine.

Instructions:

• Attach a rope handle to the high pulley of a cable machine.
• Stand facing the machine with feet hip-width apart and hold the rope with both hands.
• Keeping your elbows tucked into your sides, press the rope down towards your thighs, fully extending your arms.
• Slowly release the rope back up until your elbows form a 90-degree angle.
• Perform three sets of 10 to 15 reps. 

How Often Should Women Train Arms?

Women can benefit from training their arms two to three times per week, with at least one day of rest in between workouts to allow the muscles to recover. This is a good idea for any kind of workout.

Even if you have intense weight loss goals, it’s best not to push any part of your body more than three times a week. Rest is critical to prevent muscle damage^[1] and injury, and resting will give you more energy for the next workout.

It’s especially important to rest between workouts targeting the same muscle group. It’s fine to do arms one day and legs another – although you should probably take a break after those two – but don’t work out your arms two days in a row.

Precautions

Start slow on any new exercise routine. Sometimes, you may even want to consult a healthcare professional or fitness expert, especially if you have pre-existing health conditions or injuries. 

Pay attention to the nutrients you need as well to keep your body healthy. Proper nutrition is important for maintaining healthy energy levels, proper recovery, and weight loss.

The Bottom Line

Incorporating the ten best arm workouts for women into your fitness routine can bring significant benefits beyond just achieving toned and sculpted arms. Resistance training,^[2] like all the exercises on this list, can boost your metabolism, contributing to increased fat-burning and better weight management. 

You’ll work on burning fat and building muscle as you engage multiple muscle groups during these workouts. Combining arm workouts with a well-balanced diet, cardio exercises, and full-body strength training can yield comprehensive results on your fitness journey.

Don’t forget the importance of nutrition and supplementation, either. A well-rounded diet with sufficient nutrients is essential for muscle growth and recovery. Consider also using supplements to support your fitness goals most effectively.

With dedication, consistency, and proper techniques, you can achieve your arm-toning goals and experience improved overall fitness and vitality. Remember that fitness journeys are unique to each individual, so listen to your body, celebrate progress, and enjoy becoming a stronger and healthier version of yourself.

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