Most popular arm workouts for women

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Probably every possible action you can think of requires you to use your arms and hands. From washing the dishes to holding babies, driving, doing any kind of job and ultimately playing sports and working out. Whether you like to just jog, or practice yoga, you want your arms to be fit. And not to mention aerobic exercises or CrossFit. For the most part of workouts, you are using hands and arms, in the combination with other parts of your body. Sometimes you need strong arms to complete an exercise that is primarily for your torso or back. But, other times, you want to focus only on arm workouts for women. Especially if you have an important party coming up, so you want to shine in the sleeveless gown. Or you are planning to remodel your house by yourself, for example, so you need more strength in your arms.

Why should you do arm workouts for women?

It’s not just about how you look in tanks and dresses. Strong, toned arms help you move more efficiently and ensure optimal joint health. Your triceps are a very crucial part of your upper body. So if you want to develop a toned and gorgeous body, you need to add some arm workouts for women to your exercise routine. Have in mind, though, as in every workout, you should make sure to have a proper warm-up. Especially if you are about to do some heavy lifting.

Woman holding dumbbells in the gym
You can do your arm workout in the gym or at home

The good thing about these arm workouts for women is that you can do it even alone at your home. But, if you are just starting, or if you want to learn from the pros, it’s best to hire a personal trainer to get you to your goals. And don’t worry about getting a bodybuilder look. You can avoid that even using the weights. Unless that is your goal, of course, then go for it!

The exercises to try

A great thing about training your biceps and triceps is that you don’t have to spend a thousand hours working them. When you do some pushing movements to work your chest, you also work your triceps. Also, every time you do pulls like lat pull-downs or rows to train your back, you indirectly work your biceps. You can do specific arm workouts for women one day per week for 30-45 minutes. That workout, coupled with the indirect work your biceps and triceps get during any other workouts, is more than enough to keep your arms strong and looking great.

Here are the most popular arm workouts for women:

  • push-ups,
  • traditional, hammer and wide curls,
  • dumbbell shoulder press, around the world and kickbacks,
  • plank to push-up and triceps dips.

Combine these arm workouts for women with some of the best cardio exercises. You will see how fast your spaghetti arms will disappear. And not only that but how good are you going to feel as soon as you start doing something so healthy and useful.


Even though this sounds like a “male” exercise and it’s one of the best fat-burning workouts for men, it’s really one of the most popular and most efficient arm workouts for women, too. Actually, this is a great exercise for the whole body and not just arms, but you will be feeling burning first in your biceps and triceps. We are not going to explain how should you do push-ups, we assume everyone knows that by now. The important thing to say, though, is that you should try your best to keep your back straight. No matter how hard it’s going to be. If you don’t have the strength at first, try the option on your knees. Or even do push-ups against the wall. After you move from a zero point strength, you can get on the floor and eventually of your knees to your toes.

Traditional, hammer and wide curls

These exercises are great for biceps and triceps. That’s why people use them in different shapes and worms for some of the best HIIT workouts. When you bring your hand toward your face, your biceps contract to flex your elbow. And when you bring your arm back down and straighten it, the triceps contract to extend the elbow. To do these arm workouts for women, you need to hold a pair of dumbbells at your sides with your palms facing forward (traditional curls) or each other (hammer and wide curls). Keep your back straight and your chest up. Without moving your upper arms, bend your elbows and curl the weights towards your shoulders, only having palms facing forward or each other. And for the wide curls, do the same, just hold your arms out wide to each side.

Arm workouts for women - curls
Any kind of curls will make your arms toned and strong

Dumbbell shoulder press, around the world and kickbacks

These arm workouts for women are very popular. You can even see them in the best Pilates classes in Dubai. Take a dumbbell and stand with your feet shoulder-width apart, with your knees slightly bent. Hold the dumbbell in front of your chest, palms facing each other and then press the dumbbells up until your arms are fully extended for a “dumbbell shoulder press”. Do the same for “around the world”, except continue to circle the dumbbell around your head, keeping your elbows in tight as you do. And for the “kickbacks”, stand with your knees bent and lean forward slightly. Take dumbbells in each hand. Then bend both elbows to bring the dumbbells to your side, making your upper arm parallel with the floor. Do this 8-12 times in one take.

Plank to push-up and triceps dips

For these kinds of exercises, you don’t have to buy gym equipment and props. You have all you need everywhere you are. Because all you need for these arm workouts for women are floor and stairs or a chair. And some motivation, of course. Get down to the floor and start in a high plank position (on your hands instead of your elbows) with your arms directly underneath your shoulders. Start going down on your elbows with one hand and then the other one. After that go back up with straight arms to high plank and repeat as many as you can in two minutes.

Woman doing plank on the beach
Plank is a great exercise for the whole body, and especially for your arms

For the “triceps dips”, you should sit on the edge of a stair or a chair and bend your knees at a 90-degree angle. Grip the chair, with hands on either side of your hips and then push glutes off the bench lowering your body two or three inches down, bending your elbows. Afterward, raise your body back to starting position and do 8-12 reps as well.

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