12 Jul Arm Workout for Women
Get tight and toned arms – with 6 easy exercises – that really work
If your arms make you self-conscious then you’re 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
- 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.
Ready? Let’s do this!
Arm Workout for Women
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.