Sculpt strong and toned arms fast with these six essential exercises
Best Arm Exercises for Women: How to get started
What to lift:
For dumbbell exercises, use five- to 10-pound (two- to five- kilogram) weights. Once you can easily do 12 repetitions, try heavier weights.
Complete one to two sets of eight to 12 repetitions for each of the exercises you do.
Best Arm Exercises for Women: Side raise with dumbbells
A. Stand tall with knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in.
B. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders and palms face the floor.
C. Lower your arms; repeat to complete 8 to 12 reps.
Best Arm Exercises for Women: Triceps push-up
A. Get into a push-up position with arms straight but with knees on the floor and feet in the air. Hands should be under your your chest and closer together than in a regular push-up.
B. Tighten abs and bend arms, bringing chest toward the floor. Keep upper arms close to your sides and back straight. Elbows should point behind, not out.
C. Straighten arms to the starting position; repeat for 8 to 12 reps, or as many as you can do.
Best Arm Exercises for Women: Overhead extension with dumbbells
A. Stand with feet hip-width apart and knees slightly bent, and hold a dumbbell in one hand.
B. Reach your arm overhead, holding the dumbbell vertically. Keep wrists straight. Bend your elbow, lowering the dumbbell behind your head. Keep upper arm close to your head and elbows pointing toward the ceiling.
C. Straighten your arms upward. Finish off the reps for that arm and then repeat reps on the other side for a full set of 8 to 12 reps each arm.
Best Arm Exercises for Women: Biceps curl
A. Stand with feet shoulder-width apart, grasping a dumbbell in your hand.
B. With palm facing forward, bend your elbow and pull the weight up towards your shoulders.
C. Lower your arm. Complete 8 to 12 reps and do the same on the other arm.
Best Arm Exercises for Women: Horizontal row with dumbbells
A. Hold a dumbbell in your hand and get on one hand and knee on a bench. Keep your back straight, while holding a dumbbell in the other hand. Align your bent knee under hips and your hand under right shoulder. Holding your elbow slightly bent for the hand with the weight, your palm should be facing inward.
B. Tighten the abdominal muscles. Squeeze shoulder blades together and lift the weight up until the upper arm is parallel to the floor and elbow is slightly behind you.
C. Return to start and finish the set. Do 8 to 12 reps, and switch sides.
Best Arm Exercises for Women: Bench press
A. On your back, on a weight-lifting bench, plant both feet firmly on the floor.
B. Reach up to grasp the barbell with both hands.
C. Pull the barbell down toward your chest then push it away from you. Do 8 to 12 repetitions using as much weight as you can.