Last Updated on July 14, 2021
Get ready to burn fat and get tight, toned arms with these arm exercises with weights. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises.
Oh and don’t worry – these moves aren’t going to bulk up your arms! Because we’re using light weights, we’re focusing on tightening muscle – not building mass and strength.
Arm Exercises with Weights for Women
The following 8 arm exercises target the biceps, triceps, shoulders, and upper back/bra strap problem areas that affect women the most.
BACK FLY EXERCISE
Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.
BICEP CURL
Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.
FRONT EXTENSIONS
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
IN AND OUT EXTENSIONS
Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you, then immediately out to the side. Reverse the movement, bringing your arms together and then back down to the start position to complete one rep.
PULL UP YOUR PANTS EXERCISE
Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.
SIDE CURLS
Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
SIDE EXTENSIONS
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
UPRIGHT ROW
Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.
Pin these arm exercises to Pinterest so you’ll have this workout forever
How to use these Arm Exercises in a Workout
By combining these arm exercises with weights into one easy workout, you can tone and burn fat – during and after the exercises are over.
This workout routine is perfect for busy women that want to tighten and tone their arms with weights at home or the gym without machines. This has been my go-to arm workout routine with my training clients lately and everyone loves it. It’s quick, easy, and works!
WARNING: Side effects of these arm exercises are confidence, more motivation, and the strong desire to go sleeveless.
- There are 8 arm exercises in this workout.
- Do 25 reps of each exercise to complete 1 set.
- Use 3 to 7.5/8 pounds max! I recommend 5-pound dumbbells.
- Keep a slight bend in your knees and abs in tight at all times.
- Focus on proper form and move at a moderate speed. Weight training should be slow… cardio should be fast. 10 reps with the right form with get you better results than 50 sloppy reps. Use your muscle to move the weight… not momentum.
- Do 3 full sets of each exercise to complete this workout.
That’s it! Did you feel the burn? Let me know in the comments which arm exercise you liked the most!
Do this workout 2 times a week – or once with another one of my arm workouts for women.
For the best results, make sure you’re following a complete weight loss nutrition and training program that boosts the metabolism and burns fat.
You rock.
Your Coach and Biggest Cheerleader
xo
PS. Make sure you don’t miss any of my new workouts, become a VIP and you’ll get free resources and new workouts and tips that boost the metabolism and motivation every week!
PPS. If you liked this workout you’ll love these::
- Discover how to lose arm fat here
- Tricep Workout for Women
- Exercises that get Rid of Bra Strap Back Fat
- The Best Bicep Workout
- All-time fave Arm Workout for Women
- Lazy Girl Arm Workout
Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.
Is there any hope for. A 72-year-old woman to get rid of bat wings after losing 110 pounds? I have been doing your arm exercises but don’t see much improvement, if any.
This isn’t going to do anything for loose skin.
It helps prevent it while losing weight… but if skin is already stretched out nothing (but surgery) can correct it… including my workouts.
Is 2 times a week enough or would 4 times a week see results faster?
1 time with my meals plans will get you results faster! Assuming you want to eat more and exercise less… https://www.christinacarlyle.com/programs/
I liked this arm workout. 25 reps took me awhile. I am looking for about a 10 minute arm finisher to do after I do a 30-45 minute HIIT workout. Would one set as opposed to 3 (I just don’t have that much time) 4 times a week be too often.
HIIT shouldn’t be done for more than 30 minutes… otherwise you can burn out and get symptoms of overtraining which is horrible for hormones and metabolism. For the best results do the workout as-is. I’d also never recommend repeating the same workout more than 1-2 times a week.
Here’s a giggle for you. Last summer we had an eight year old house guest who would be an unbearable brat except that he’s frequently very funny. His mother and I were discussing the difficulty of toning up our arms, especially those underarm jiggles. Young Whatsit broke into the conversation and solemnly informed us that their correct name is “Angel Wings.” Where he got that who knows. By any name they’re a nuisance. Thanks for these moves.
Angel wings is soooooo cute 🙂 I’m going to use that from now on. Thanks for sharing xoxox
I’ve never been overweight but am72 yo.
My under arms are flabby.
Is surgery my only choice? I.e. not theses exercises?
Hi Allyson. It’s impossible to answer that question without being able to see you. If you want a one on one session, you can sign up here. https://www.christinacarlyle.com/work-with-me-coaching/
I’m thinking about starting this routine, but I’m not sure if I can do that many reps. If I cut it to 3 sets of 15-18 reps, will I still see decent results?
You can reduce reps or weight to modify it. Your diet + consistency with workouts determine if you’ll get/see results.
Love your website! But I’m results driven and was wondering if you might have a realistic idea as to when I might see a true improvement in my arms. I’m 53 and about 40lbs overweight.
Noticeable improvement depends on diet. If you’re serious about results use my Total Transformation Program https://www.christinacarlyle.com/total-transformation-program/