Best Arm Exercises for Women: 7 Ways to Get Sexy, Toned Arms

Whether you want to show off tight arms in a sexy gown, or simply grow stronger, these 7 best arm exercises for women are the perfect way to get started. They use dumbbells and body weight to toughen the muscle, increasing tone and reducing jiggle.

For this workout, we adopted upper body exercise moves from different training styles. We combined the best of weight lifting, plyometric exercise, and yoga, so that you can take advantage of multiple ways to get toned arms. We chose the best moves for the sexiest arms ever!

Weight lifting is ideal for building strength and hardening the muscle. Beautifully defined biceps are a consequence of strong bodies. Plyometric exercises are the best for burning excess fat. To chisel away excess jiggle, it’s important to include these dynamic exercises in your workouts.

Finally, we’ve adopted the plank from yoga. Yoga is great for improving tone and muscle endurance. It’ll help you grow stronger without making you bulky. The plank is a versatile move that works not just your arms, but your shoulders and abs as well. Hold plank position for 45 seconds (it’s harder than it sounds) to complete this 7-move circuit.

Additionally, the exercises are simple enough for women of all fitness levels. Beginners can customize the workout to their skills by performing push ups and up-and-down planks from their knees. This simple modification lets you build strength without overtaxing your body.

The workout is simple. You’ll preform a move for 45 seconds, rest for 15, and continue until you have completed all seven moves.

In order to maximize results, you should choose weights that provide a challenge. By the end of the 45 seconds, you should feel your muscles burning. You might even struggle to complete the last one or two reps.

If an exercise becomes too easy, try increasing the dumbbell weight or boosting your speed. If you’re not sweating, you can go harder!

We recommend doing this workout twice per week. On other days, you can work the lower body and complete some cardio to improve endurance and boost weight loss. Don’t forget to pair your workouts with a clean, balanced diet. After all, abs are made in the kitchen.

The Workout-

What You’ll Need: a set of light dumbbells (about 5-10 lb.), interval timer (free apps are available for download), chair or flat bench, and a mat or towel to lay on the floor.

What to Do: Perform each move for 45 seconds, resting 15 seconds in between each move. Complete all moves and repeat.

Beginner: 2 rounds
Intermediate: 4 rounds
Advanced 6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Overhead press
2. Tricep Push Ups (can modify on knees, if needed)
3. Hammer Curls
4. Tricep Dip
5. Bicep Curl
6. Up and Down Plank (can modify on knees, if needed)
7. Tricep Extensions

Overhead Press

Tricep Push Ups

Hammer Curls

Tricep Dip

Bicep Curl

Up and Down Plank

Tricep Extensions

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