As mentioned above, pressing/pushing of any kind will engage your triceps, but I like to use the pushup whenever possible, because it gives you so much bang for your workout buck. Doing so also helps boost your lifting power in the gym. Avoid going heavy and focus on a higher number of reps. This article is broken up into sections or mini-workouts.

Two-arm Dumbbell Row

Extend your arms to raise the dumbbell back to the starting position. Curl the weight toward the shoulder by keeping madmuscles review the upper arm stationary. Keeping the body in a straight line, push back up to the starting position.

Arm exercises

Mixing up exercises like bicep curls, triceps extensions, and push-ups can help target different muscle groups and prevent boredom. Make sure to listen to your body, avoid overdoing it, and allow for proper recovery to reach your goals. Adding a rotation movement to standard bicep curls engages your brachioradialis and other forearm muscles alongside your biceps. This variation offers more complete arm development than standard curls because the supination (twisting) motion targets muscles that are often neglected in typical arm exercises for women. Transforming a classic exercise, dumbbell push-ups add wrist stability and increased range of motion to this fundamental movement.

How Many Arm Exercises Should Women Do?

If you have any chronic injuries that may worsen from these exercises, make sure to talk to your doctor before trying them out. It’s also helpful to work with a certified personal trainer or physical therapist, especially if you’re new to resistance training. The standing band bicep curl is one of the most popular moves included in a resistance band workout. You can determine the amount of resistance by using a heavier band or taking a wider stance. The first is to bend or “flex” the elbow, like when you pop that biceps pose. The second is rotation of the forearm, which is why coaches often cue to rotate a weight as you curl it.

Chest press

Start with a light weight and build your way up as your stability, and strength improves. Keep your feet planted shoulder-width apart, knees slightly bent, and elbows kept strictly by your side. Focus on bracing your core and keeping it tight throughout the movement to stabilize yourself. Aim for a powerful contraction to the top of the rep with a slow three-second eccentric (downward) movement.

Best Arm Exercises: Biceps Curl

D) Bend your knees slightly and then straighten your legs forcefully as you press the weight straight overhead to lockout, without flaring your ribs. B) Extend (straighten) your hips and knees to get the dumbbell moving upward, and as it passes knee level, shrug your shoulders and allow the momentum to carry it up. Like a bicep curl, but with your palms {https://vinnews.com/2025/02/14/mad-muscles-review-no-hidden-fees-just-full-access-to-everything-you-need/|} rotated 90 degrees so they face each other in a neutral grip. C) Return to the starting position, trying not to use momentum to swing yourself back in.

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Prioritise Strength Training

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Stand, holding dumbbells in front of your thighs, palms facing your body. Engage your core, pull dumbbells up towards the collarbone, leading with elbows out. For a unique biceps and forearms workout, add Zottman curls. Curl arms up, rotating palms toward the ceiling at the top. Do 2 sets x 12 reps, then immediately reverse the movement for 2 more sets. In conclusion, the best arm workout for women is one that combines targeted exercises, proper form, progressive overload, and consistency.

You can strengthen and tone your arms at home with dumbbells, kettlebells, exercise bands, and bodyweight exercises. Wearing comfortable, supportive attire also significantly impacts your workout quality. The long head of the triceps sits right in that troublesome posterior part of the upper arm.

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Mistakes That Slow Down Arm Fat Loss

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Bicep curls, shoulder presses and planks are also successful to incorporate. Focus on quality over quantity by doing reps of each exercise in form. Shorter workouts like these are successful when you’re short on time. While lifting weights is the most effective way to build muscle, bodyweight arm exercises like planks and push-ups can be effective, too. Resistance band arm workouts are another way you can tone your arms without weights.

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3. Triceps Dip

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And if you’ve been struggling for years to get that first pull-up, training your arms can definitely play a part in getting there. For instance, some men may spend many sets and reps on the deltoids or https://www.youtube.com/watch?v=uddzxEZR3nA biceps while ignoring the rotator cuff, potentially leading to injury. By strengthening our arm muscles, we’re also giving our joints a helping hand.

• In fact, research has found beginners to gain as much as five times more strength over 21 weeks compared to experienced lifters [10].

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• Tricep exercises are equally important in a comprehensive arm workout for women.

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• Yes, flabby arms can indeed be toned with the right combination of exercises, diet, and consistency.

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• But we’ll let you in on a secret – your biceps only make up one-third of your arm, and obsessing over this muscle on the front of your arm could jeopardise arm size and strength development.

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• Many women utilize the words “tone” and “definition” as if this is a different style of training than strength training.

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• This approach ensures balanced muscle development and adequate rest and recovery between workouts.

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Minute Back and Bicep Workout

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Finding the right arm-toning workouts for women looking to achieve sculpted shoulders and biceps is now easy with the help of this curated collection by fitness pros. This arm exercise for women engages the chest, shoulders, and core muscles, providing a challenging variation of the traditional push-up exercise. By placing one hand on a medicine ball this exercise increases instability, requiring greater core activation for balance and stabilisation. Alternating hands on the medicine ball targets each side of the chest and promotes balanced muscle development. These barbell curls target the biceps brachii muscle, aiding its development and strength.