Arm Workout for Women

Arm Workout For Women

Hi Sunshine!

If your arms make you self-conscious, then you are going to love this arm workout for women.

I designed this workout to help you tighten and tone your arms while burning fat, and avoiding bulk.

There are 6 arm exercises in this workout, but some of the exercises also target your back muscles, too.

This way you can increase your calorie burn and get better results… without building a lot of mass.

How to Do this Arm Workout for Women

  • Do each exercise until you feel the burn.  Once you feel the burn do 5 more. (Ideally, you’ll be doing 15-25 reps)
  • Choose a weight that is heavy enough so that you feel like you’re working… but not too heavy so that you can do the moves with proper form.
  • Do each exercise 1 time to complete 1 set.
  • Do 3 full sets to complete your workout.  
  • Do this Arm Workout 2 times a week.

Ready?  Let’s do this!


Exercise 1:  Bicep Curl

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides. This is your start position. Curl your dumbbells upright so that your palms come close to your shoulder. Inhale as you slowly lower the weights back down to complete one rep.  Repeat the same number of reps with each arm to complete one set.

Exercise 2:  Upright Row

Stand with your feet shoulder-width apart with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight up as far as you can, keeping your hands close to the body. Move your elbows out and up, as you pull the weight up. At the top, squeeze the back muscles and hold for a count. Then inhale and slowly lower the weight back down to the start position.

Exercise 3:  Hammer Curl

Stand with your feet shoulder-width apart with a dumbbell in each hand with your elbows close to your sides, with your palms facing your body. This is your start position. Exhale and lift the weight straight up towards your shoulder until the dumbbell is at shoulder level. Hold the contracted position for a count. Tip: Keep your elbow stationary and only move your forearm. Next, inhale and slowly begin the lower back down to the start position, as if you’re about to hit a nail with a hammer but do not swing the weight.

Exercise 4:  Scarecrow Extensions

Stand with your feet shoulder-width apart.  Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your starting position. Exhale and extend the weights up and out to the side as far as you can. Inhale and return back to the start position, to complete one rep.

Exercise 5:  Overhead Press

Stand, holding your dumbbells (or barbell), with an overhand grip, slightly wider than shoulder-width apart at shoulder height. Your arms should look like a wide “W.” This is your start position. Exhale and push the weight up until arms are extended overhead. Inhale and lower down to your shoulders to complete one rep.

Exercise 6:  Side Hammer Curls

Stand with your feet shoulder-width apart.  Keep your chest up and back straight. With a dumbbell in each hand, lift arms up and out towards your shoulders, keeping your elbows close to your sides.  Pause and then slowly uncurl the arms, hammering them back down to your sides, to complete 1 rep.

For the best possible results, follow a meal plan and complete full body training program.  If you need help I’ve got you covered.

Results using my Total Transformation Program
You’ll get noticeable results in DAYS not weeks!!  Guaranteed.

Your Coach and Biggest Cheerleader

Pin this workout to Pinterest so you’ll have it forever.

Arm workout for women | Best Arm Exercises | Exercises for Arm Fat | Workout for Arm Fat | Beginner Workout | Home Workout








  • MaryAnn
    Posted at 23:52h, 13 July Reply

    I s there one exercise for your arms that also works your back fat?

    • Christina
      Posted at 14:20h, 17 July Reply

      There are lots of compound arm exercises that work the arms and back at the same time. Try these back fat killing workouts : ) You can check them out here::

  • Joy Marino
    Posted at 13:09h, 14 July Reply

    How many times per week?

    • Christina
      Posted at 14:18h, 17 July Reply

      I recommend at least once. For the best results, you should work your arms at least 2 times a week. So you could do this workout 2 times… or once along with another one of my arm workouts with different exercises 🙂

  • Tasha
    Posted at 10:08h, 01 January Reply

    How long does it usually take to see results ?

    • Christina
      Posted at 13:19h, 01 January Reply

      That depends on your consistently and diet. More more committed and consistency you are, the faster you’ll see results.

  • Deborah Busam
    Posted at 19:05h, 03 June Reply

    Does these arm exercises work if you are 67 years old ? I hate my arms and back fat . Can I really get it tightened?the older you get the more you store fat please help an old lady out. Thank you Debbie

    • Christina
      Posted at 12:23h, 14 June Reply

      Yep! It works, if you work it. Try to train your arms twice a week and follow a meal plan for the best results.

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