Arm Exercises For Women: 8 Best Exercises to Get Strong and Toned Arms




Getting bigger or well-defined arms not only makes you look good but also makes you stronger. It improves your confidence when you are in front of people or even when you are dressing up. However, people still don’t know which exercises to engage in when they are in the gym. And if they know the workouts that build arms, a good number of them still do them the wrong way.

This has lead people to get results at a slower rate or even stagnate. It can be discouraging to some people, and they may quit working out in the long run. In this article, we shall name eight simple but very effective workouts for the arms. Apart from stating them, we shall discuss and explain them to you how to do them well. Here they are.

1. Arms Raised with Dumbbells

Arms raised with dumbbells

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When performing this work out ensure that you use the right weight for you to work out effectively.

How to do:

  • Open your legs slightly apart and hold dumbbells on both of your arms.
  • Slowly lift your hands towards your front until they are parallel with your shoulder then slowly drop them.
  • Repeat this for several sets without bending your elbow.

How Arms Raised with Dumbbells Helps You: This workout builds your entire arm. It also builds and strengthens the shoulder, triceps, and forearms more.

[ Read: Exercises to Get Rid of Flabby Arms ]




2. Triceps Extension

tricep extension

How to do:

  • With a dumbbell with both of your hands, stand with your legs apart then slowly lift the weight over your head until your arms are straight.
  • Slowly move the weights to the back of your head until the weight can’t drop further and then lift the weights.
  • Make sure your entire body especially your back remains straight Repeat this slowly for fifteen reps for both arms.

Benefits of Triceps Extension to Your Arms:

  • Just like its name suggests this work out builds your triceps mostly.
  • Apart from your triceps, this work out also strengthens your shoulders and biceps too.

[ Read: Best Arm Toning Exercises ]




3. Push Ups with a Medicine Ball

push ups with a medicine ball

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How to do:

  • This work out starts at a normal push-ups position. Your body held off the ground by your hands and toes.
  • Put any of your hands on a medicine ball then start going down and up slowly.
  • Make sure that you keep your entire body straight at all times.
  • Alternate the ball to the other hand every time for you to get even results.

Benefits of doing Push Ups with a Medicine Ball:

  • Push-ups are good workouts for your upper body which includes your chest, back, core and of course your arms.
  • When you include a medicine ball into the workout, it becomes more difficult, and you are likely to get better results in the long run.

[ Read: Foam Roller Exercises ]




4. Dumbbell Shoulder Press

dumbbell shoulder press

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You can engage in this work out while you are standing or when you are seated.

How to Perform a Dumbbell Shoulder Press:

  • Hold the dumbbells on your hands then lift them to your shoulders.
  • Slowly lift the dumbbells over your head until your elbows are straight that lower the weights back to your shoulders.
  • Repeat this for a few more reps to get better results.
  • When doing this workout, use weights that you can lift without struggling too much. Also, ensure that you keep your back straight all the time.

Benefits of doing Dumbbell Press: This type of work out builds and strengthens your shoulders mostly. However, it is also known to strengthen your biceps and triceps too.

[ Read: 15 Effective Weight Loss Exercises ]




5. Elbow Planks

elbow planks

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Plank is a simple workout that can be done anywhere since it uses your body weight.

How to do:

  • You have to lie flat facing the ground before you can start doing planks.
  • Place your elbows horizontally to your shoulders then lift your entire body off the ground.
  • To ensure that planks work effectively keep your body straight when you lift your body from the ground.
  • Hold your body off the ground for a minute before going back to the ground.
  • Repeat this for a few more sets every day until you get your desired results.

Benefits of Elbow Planks to Your Body: Elbow planks have a lot of benefits to you. Apart from toning your stomach, elbow planks help in strengthening your back, chest, bicep, and shoulders.

[ Read: Best Exercises to Lose Belly Fat ]




6. Triceps Dips

triceps dips

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With triceps dips, you use your body weight to work out your arms and shoulders. However, you should avoid bringing your elbows together or dipping too low. Also, ensure that your back remains straight when working out for the triceps dips to be effective.

How to do:

  • While sitting by the edge of a chair or a bench, put your arms by the edge of the chair then slowly lift your body off the chair using your arms.
  • Then slowly lower your body without sitting on the edge again until your elbows are at 45 degrees.
  • Then slowly lift your body. All this should be done while your legs are straight or slightly curved.

Benefits of Triceps Dips: Triceps dips helps strengthen your triceps, shoulders and even your core muscles. It is a simple work out and can be done even at home.

[ Read: Exercises for Arthritis ]




7. Overhead Triceps Extension

overhead triceps extension with dumbbell

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This work out can be done with a wide variety of weights when you are seated or standing. However, you need to avoid using too much weight, or else you may be exposing yourself to a lot of risks such as muscle injury or even dropping the weights on yourself. Using heavy weights can also prevent you from engaging in this workout properly.

How to do an Overhead Triceps Extension:

  • With a dumbbell in your hand, stand with your legs apart then slowly lift the weight over your head until your arms are straight.
  • Slowly move the weights to the back of your head until the weight can’t drop further and then lift the weights.
  • Repeat this slowly for fifteen reps for both arms.

Benefits of Overhead Triceps Extension: Overhead triceps extension is a simple but very effective workout. Although it works up your entire arm, it puts most of the pressure on your triceps.

[ Read: Pelvic Floor Exercises ]




8. Biceps Curl

bicep curls

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How to do:

  • You can perform this work out while standing or even seated.
  • Hold a dumbbell or a barbell in your hands.
  • Ensure that your arms are straight then slowly lift the weights to your chest.

Benefits of Biceps Curl to Your Arm: Biceps curl primarily works up your biceps and also your forearm muscles. It can be done using dumbbells or even barbells.

Ensure that you do not swing the weight for you to get the best results. To ensure that you get, desired results ensure that you use the right weights. Using very heavy or light weights can affect your work out. You should ensure that you keep your back always straight when working out. This will help you avoid injuries. You need to be consistent and work out with intensity. You also need to watch what you eat and drink if you want to get better results in the end.

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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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