Combine different training styles for the sexiest arms ever!
Do you want to feel more confident in your own skin? Lifting weights offers many benefits to women, but one of our favorites is the boost in confidence that it provides! These 7 best arm exercises for women will make your arms look incredible, boosting both upper body strength and confidence! They use dumbbells and body weight to toughen the muscle, increasing tone and reducing jiggle. You’re going to love showing off your new, toned, sexy arms!
Cross-Training for Best Results
For this workout, we adopted upper-body exercises from different training styles. Combining the best of weightlifting, plyometric exercise, and yoga, allows you to take advantage of multiple ways to get toned arms. The more well-rounded your workout plan is, the better results you will get!
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 extra 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 will 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 the plank position for 45 seconds (it’s harder than it sounds) to complete this 7-move circuit.
Perfect for Any Fitness Level
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.
In order to maximize results, you should choose weights that provide a challenge. This will vary from person to person. 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! Always remember, the more challenging your workout is, the greater your results will be!
Healthy Eating Tips
Speaking of great results, we want to briefly touch on how important following a healthy diet is when it comes to reaching your fitness goals! Whether your goal is to tone up, lose weight, or a combination of both, you will need to eat the correct portions of the right foods.
- Determine how many calories you should be consuming each day.
- Eat protein at every meal.
- Fill your diet with healthy carbs from whole grains, oats, brown rice, quinoa, fruits, and vegetables.
- Get healthy fats from foods like nuts, nut butter, eggs, and olive oil.
- Drink plenty of water, at least 64 ounces per day!
- Cut out things like soda, alcohol, processed foods, and fast food.
Combining this arm workout with a healthy diet is the best way to achieve your goals!
The Routine
What You 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.
Exercises
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
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.
Instructional Videos
Overhead Press
Tricep Push Ups
Hammer Curls
Tricep Dip
Bicep Curl
Up and Down Plank
Tricep Extensions
If you enjoyed the best arm exercises for women, you may also want to try:
- 30-Minute Upper Body Challenge
- 15-Minute Workout for Strong and Toned Arms
- Six of the Greatest Arm Workouts for Women
Need some ideas for working your other major muscle groups? Check out these great routines:
- Build Your Glutes at Home with these 7 Exercises
- 7 Lower Body Exercises for Lean Legs
- The Only Workout for Abs You’ll Ever Need
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