Last Updated on January 18, 2022
Arm Workout For Women
If your arms make you self-conscious, then you are going to love this arm workout for women. It’s quick, easy and works. There are a few reasons why this arm workout perfect for women.
Why this Arm Workout is Perfect For Women
First, I designed this workout specifically to help women tighten and tone their arms while burning fat, and avoiding bulk.
Over the course of my training career, I’ve found that women was tight, toned arms that don’t feel soft and flabby but they also don’t want arms that aren’t too big and bulky either.
This arm workout works will help you get toned feminine arms and go sleeveless with confidence.
Secondly, I designed this workout routine with some of the best arm exercises so you can get results quickly. There are only 6 arm exercises in this workout, but some of the exercises also target your back muscles, too.
This way you can increase calorie burn, to burn more fat and build lean muscle. This arm workout only takes about 20 minutes tops.
Pin this arm workout to Pinterest so you’ll have it forever
Finally, all you’ll need is a set of dumbbells to do this arm workout.
That means you’ll be able to train your arms at home or at the gym.
You can use this workout routine to train your arms without a gym membership, machines, or spending hours trying to get results.
This workout is great for busy women that want to burn fat and tone their arms quickly.
This workout works, if you work it.
Once you’re done with the workout, leave me a comment and let me know if you felt the burn. I always love hearing what women think about my workouts.
After all, everything I do I to help women stop struggling and start getting better results with less exercise and the most delicious food possible.
How to Do this Arm Workout
- Do each arm 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. 5 pounds is a good place to start. Add more weight as you get stronger.
- Once you’re done with the first exercise, move onto the next. Take a little rest between the exercises. This helps boost heart rate so you can burn more fat.
- Do each exercise 1 time to complete 1 full set or round of all 6 exercises.
- Do 3 full sets (of all 6 exercises) to complete your workout. If 3 sets feels too easy, add more weight or you can also do 4 rounds, too.
Ready to work this workout? Let’s do this!
THE ARM EXERCISES
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.
NOTES ABOUT THIS ARM WORKOUT
- Train your arms 2 times a week. I recommend alternating this workout with one of my other arm workouts for women.
- Doing the same exercises repeatedly causes adaptation. Your muscles ‘remember’ repetitive exercises, adapt, and you’ll plateau and stop getting results. By constantly switching up workouts, you’ll avoid adaptation and get better results in less time.
- For the best results possible use this workout along with my fat burning programs. Abs really are made in the kitchen and you can’t out-eat your workouts. Nutrition & exercise working together = results 3 times faster.
- My Total Transformation Program has all the nutrition & training info you need to start getting results asap.
That’s it for this arm workout!
Please leave me a comment and let me know if you felt the burn and what you think about this workout.
Your Coach and Biggest Cheerleader
PS. Don’t forget to pin this Arm workout to Pinterest so you’ll have it forever.
P.P.S. If you liked this routine, you’ll love my other arm workouts, too. Check them out:
- Arm Exercises with Weights
- Tricep Workout for Women
- The Best Bicep Workout Women
- Dumbbell Arm Workout
P.P.S. If you want to cancel out cravings, lose weight, and feel more healthy, energized and confident, check out my Reset Cleanse. It balances hormones and stops cravings from coming back! You can lose up to 10 pounds in 7 days.
GET A FREE KICKSTARTER WORKOUT PLAN
a $20 Value – Yours free – for a limited time
Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism. As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else.
I s there one exercise for your arms that also works your back fat?
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:: https://www.christinacarlyle.com/?s=back+fat
Oh my I just completed this arm workout for the first time and ….WOW I am feeling the burn! I found myself struggling with scarecrow extensions as my left arm is stronger than my right, even with 5lbs. So I ended up do them 1 arm at a time, hope that’s alright. I am a beginner with barely any muscle tone at all in my arms. Any suggestions?
Welcome Crystal! That’s totally ok and recommended to adjust weight to suit your skill level. Do my workouts regularly will help you build strength. 😉 Make sure you Sign up as a VIP so you’ll get emails with all of my new workouts. Here’s the link https://www.christinacarlyle.com/become-a-vip/ xoxo
Can it be done without weights? Because I dont have any
You can but you won’t get nearly as much benefit. Use soup cans until you can get weights. Or try one of my bodyweight workouts. xo
How many times per week?
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 🙂
How long does it usually take to see results ?
That depends on your consistency and diet. The more committed and consistent you are, the faster you’ll get results.
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
Yep! It works, if you work it. Try to train your arms twice a week and follow a meal plan for the best results.
Lost a lot of weight due to dress from being in a custody battle for 2 years I’m now a new me and I want my weight tone and muscle back!
Can Back and Arms be done on the same day? I’m already following several of your other workouts and enjoying them quite a bit I would like to add your Blast Back Fat and this to my weekly routine. TIA
You can. I recommend maxing out at 8 exercises per session though. You can mix and match the moves, too.
Hi- Do you do each exercise 1 time through then repeat 2 more times for a total of 3 sets?
You can do them one by one or by set. It doesn’t matter as long as you do all exercises 3 times each.
Thank you so much for this. I work in a very hot place. At 60 years young I gotta keep my arms in good shape to be able to go sleeveless.
I had only been doing curls and over head presses with 10 lbs. The scarecrow is like burn baby burn. I can already feel the difference just the second workout. Thank you so much
60 years young! You’re an inspiration 🙂 The scarecrow is one of my all time faves (esp when it’s over) haha
I’m so happy you like my workouts. You’re welcome but I want to thank you so much for letting me know. You made my day. 🙂
I so wanted to get rid of this flabby arms. I get so conscious when I have to wear sleeveless. I’ll try this routine for sure.
Awesome… let us know how you do. 🙂
Thank for the workout. In how many weeks should I expect a change if I do 2 sets 3-4 times a week? Thanks!
I wouldn’t recommend 2 sets or doing these 3-4 times a week…
I wouldn’t recommend doing 2 sets or doing these 3-4 times a week if you want results…
Just found this on Pinterest and am enjoying the 2 related workouts.
I’m pushing 60 and had to stop group training due to my asthma and Covid. Really enjoying the burn and looking forward to getting back up to my 20lb weights again – thanks
You’re welcome xo
Just found this on Pinterest. I have MS and needed an arm exercises to keep strength up on my non-treadmill days. Started with 3 lb weights for my first time. As I get stronger I’ll try the 5 lb weights. Thank you again!!
Awesome! You’re welcome xo
hello i have done this workout
okay 2 times in a week i’m going to do that
arm. workout 1 kg
grtz margareth from holland
Just did my first arm
Work out. I feel it in the arms. Thank you
awesome! You’re very welcome. If you like my free workouts, you’ll LOVE my workouts programs. Here’s a like to my Exercise Style Quiz to learn the best program for you https://www.christinacarlyle.com/exercise-program-quiz/
Great workout tips!
Thank you 🙂
Thank you 🙂
These are great. Need to keep my “bat wings” from getting even flabbier.
They are and work great when you do them consistently. 🙂
Just came across your video. I am a former fitness instructor and appreciated the details. I also have worked for a chiropractor. I noticed in your video that your left arm hangs shorter than your right. This indicates that you are in need of a spinal adjustment. You can easily tell by looking in a mirror at your shoulder height. One shoulder will be elevated higher. Eventually this can lead to lower back pain. Hopefully, you are not offended by my comment. Just a concern and a fault for knowing how to spot misalignments.
Thanks! I appreciate your insight. I’ll have it checked out. xo