Arm workout for women exercises

Ultimate Arm Workout

Ultimate Arm Workout for Women

Arm Workout For Women
Tighten and tone your arms with my 5 favorite exercises in this simple arm workout for women!

Ready to take your arm workout to the next level and get sculpted triceps and biceps?  Look no further! My Ultimate Arm Workout for Women is tailored to elevate your fitness routine, focusing on sculpting those triceps and biceps. Here, I outline five essential exercises, each meticulously designed to target your arms for a more defined, stronger appearance. These arm movements are exercises that I personally perform and ones that I have included as part of the custom workouts I create for women as part of our online fitness and nutrition coaching.

Integrating these arm workout for women exercise into your weekly routine not only promises an improvement in arm tone but also boosts your overall strength. What makes this workout unique is its effectiveness in reshaping and toning one of the most challenging areas – the arms. Get ready to be amazed by the transformation that’s achievable with dedication and the right set of exercises.

As you dive into this workout, expect a blend of classic and innovative exercises that are both challenging and rewarding. Each move has been chosen for its ability to work the arms thoroughly, ensuring you get the most out of every session. From the beginner who’s just starting to strengthen their arms to a woman that has been training for years and wants to refine muscle tone, this routine can be adapted to all levels. I emphasize form and control, ensuring you engage the right muscle groups and maximize the benefits of each exercise. So grab your weights, and let’s get started on a journey to achieve those tight, sculpted arms you’ve always desired!

How can I tone my arms fast?

When you are working to tone your arms fast, it is important to combine specific weight bearing exercises and the right nutrition into a consistent fitness routine. Here are some strategies to help women tone their arms effectively:

  1. Strength Training Exercises: Incorporate an arm workout for women specifically into your routine. Focus on exercises that work both the biceps and triceps, such as bicep curls, tricep dips, overhead tricep extensions, hammer curls, and push-ups. Utilizing free weights, resistance bands, or bodyweight exercises can be highly effective.
  2. High-Intensity Interval Training (HIIT): HIIT workouts can be modified to include arm exercises. This type of training helps in burning fat quickly while also building muscle.
  3. Consistency and Progression: When my online training clients ask what makes the difference for women that achieve their goals and ones that fail, it is all about consistency, not perfection. Aim to work out your arms at least 2-3 times a week. As you progress, increase the weight or resistance to continually challenge your muscles.
  4. Compound Movements: Engage in exercises that work multiple muscle groups at once. Movements like push-ups, pull-ups, or rows are great for engaging the entire upper body, including the arms.
  5. Cardiovascular Exercise: While focusing on strength training, don’t neglect cardio. It helps in overall fat loss, which is essential for making the toned muscles visible.
  6. Proper Nutrition: A balanced diet is crucial. Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats. Staying hydrated and avoiding excessive sugars and processed foods can also aid in reducing body fat.
  7. Adequate Rest and Recovery: Muscles need time to repair and grow. Ensure you have rest days in your workout regimen and get enough sleep to facilitate muscle recovery.
  8. Focus on Form and Technique: Proper form in exercises ensures that you are effectively working the right muscle groups and avoiding injuries.
  9. Circuit Training: Perform a series of arm exercises back to back with little rest in between. This keeps your heart rate up and maximizes fat burn and muscle building.
  10. Stay Motivated and Set Realistic Goals: Set achievable goals and track your progress. Celebrate small victories to stay motivated.

Remember, “fast” results will vary for each individual based on factors like starting fitness level, genetics, and overall lifestyle. It’s important to maintain realistic expectations and understand that changes in muscle tone can take a few weeks to become noticeable.

Arm workout for women exercises
Your arm workout for women does not have to be complicated! Hit these 5 movements 2-3 times per week when you are looking for how to tone your arms fast!

FITBODY Arm Workout for Women

Below are 5 must do arm exercises that you can add into your workout routine this week.  My Ultimate Arm Workout for Women will specifically work your arms giving you a tight and defined look while adding strength.  You might be surprised at how fast this arm workout for women will change the shape and tone of this stubborn area!

I recommend a solid arm workout 2-3 times per week with 1-2 heavier weight days and 1 lighter weight day.  Be sure to work both the biceps and triceps to keep a balance in  your arms!

Single Arm Clean & Press
Tricep Bench Dips
Top Half Barbell Bicep Curls
Tricep Kickback
45 Degree Bicep Curls

Single Arm Clean & Press

Not a traditional arm exercise, but a super effective one that works not just the arms, but the whole body! This is a great way to get your body warm for the isolation work to come.

  • Stand with your feet just wider than shoulder width apart and hold a dumbbell between your legs with one hand as you begin the single arm clean and press movement.   
  • Descend into a squat while keeping your chest upright.  Maintain a tight core and look forward.
  • Then explode upwards, smoothly cleaning the weight to your shoulder, passing through a full stand and into a squat with the weight at your shoulder.  
  • From there, press the weight up overhead as you come to a complete stand.  Return to the starting position by bringing the weight back down in a controlled manner.

Tricep Bench Dips

Few exercises target the triceps as effectively as the bench dip which is why I have included it in my arm workout for women.  

  • Begin by placing a bench behind your back.  Hold on to the bench on the edge with your hands fully extended just wider than your hips.  Legs can be forward on the ground or for more advanced dips, elevate your feet on a second bench.
  • Lower your body down as you inhale, bending at your elbows and bringing your hips down toward the ground.  Stop the movement when your upper arm is at a 90 degree angle from your forearm.  
  • Using your triceps, press back up to the top of the movement.

**Julie’s Tip:  Be sure to keep your chest up and head forward throughout this arm workout for women movement.  Never allow your elbows to go less than a 90 degree angle as you can compromise your rotator cuff.

Julie Lohre demonstrates the arm exercise tricep bench dips.

Tricep Kickback

Begin the tricep kickback exercise by standing in a split lunge with the front knee bent and back leg straight.  Hold a single dumbbell with the right hand.  Using the left hand on your knee for support, bring the right elbow in line with the shoulder so that the elbow is at a 90 degree angle for this tricep kickback exercise movement.  Using the tricep muscle, extend the forearm and dumbbell straight back to bring the arm into one straight line parallel with the ground.  

Maintain a tight core during this tricep exercise and keep your focus forward.  This is a great tricep exercise for tightening and strengthening the back of the arms.  Women in particular can benefit from having strong triceps to balance a typically stronger bicep muscle.

Tricep Kickback with Dumbbells

Tricep Kickback with Dumbbells

Top Half Barbell Bicep Curls

Top half biceps curl are a great way to isolate the bicep muscle for maximum engagement, an important part of this arm workout for women!  

Begins standing with knees and hips slightly bent and relaxed, shoulders down, and core engaged. Start by holding a barbell straight out in front with elbows bent at a 90 degree angle.   

Engage abdominals and glutes while slowly lifting your hands, palms up, toward your shoulders.

Stop when there is about a fist’s-width distance between your hand and shoulder. Pause momentarily at the top of the movement and then return to the beginning position. 

Starting Position – Barbell Curl (Top Half Modification)
Ending Position – Barbell Curl (Top Half Modification)

45 Degree Bicep Curls

By turning the arms out slightly, you can really target the biceps in a new way with 45 degree bicep curls and unique twist on regular bicep curls.

Begin standing with feet shoulder width apart and core tight and contracted.  

Hold dumbbells in each hand keeping palms facing out frontward.  

Curl the dumbbells up slowly at a 45 degree angle in a controlled manner.  Return down to the beginning position in the same manner.

An often overlooked bicep exercise, 45 degree bicep curls are great for toning.

Why is it important for women to work their arms with weights?

So, when it comes to working out our arms with weights, there’s a lot more going on than just aiming for those aesthetically pleasing, toned muscles. First up, by engaging in regular arm exercises with weights, we’re not just making our arms look good, we’re significantly boosting their strength. This is super important because it translates into better overall body strength. Imagine doing everyday tasks with much more ease – that’s what stronger arms can do for you.

Then, there’s this super important aspect of bone health. You know how we often hear about osteoporosis, especially in women as we age? Well, weight-bearing exercises are like a secret weapon against it. They help in maintaining and even increasing bone density. This is crucial because, let’s face it, women are more prone to bone density loss, especially after menopause. So, lifting those weights is doing way more than just working on your muscle tone; it’s literally making your bones stronger.

Now, let’s talk metabolism. Our muscles are kind of like a calorie-burning powerhouse. The more muscle mass we have, thanks to weight training, the more calories we burn, even when we’re just chilling out. That means a better managed weight and higher energy levels – who wouldn’t want that?

Also, ever thought about how lifting weights can make day-to-day life easier? Stronger arms mean you can carry those shopping bags, pick up kids, or do house chores without straining yourself. This kind of functional strength is a game-changer for an active, independent lifestyle.

Injury prevention is another big plus. By strengthening our arm muscles, we’re also giving our joints a helping hand. This means less chance of getting hurt while working out or doing everyday stuff. And, strong arms and shoulders are key players in maintaining a good posture. So, if you’re struggling with back pain or slouchy posture, weight training might just be what you need.

Lastly, we can’t overlook the mental health benefits. Regular strength training, including working those arms, can make you feel more confident, less anxious, and overall happier. Thanks to those endorphins released during exercise, you get a natural mood boost.

So, in a nutshell, working out our arms with weights is a total win-win. It’s not just about looking good; it’s about feeling strong, healthy, and energetic in every aspect of life.

Are you ready to take your training to the next level with Julie’s Online Personal Training?