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17 Ways to Strengthen Arms for Women

Fit smiling woman practicing arm muscles with kettlebell weight in gym

Gym time for most women is not a priority. This can affect not only your health but your appearance. Especially the appearance of your arms. Arm Workouts for Women are Critical. Arms need exercises to become toned and strong. They will lack both strength and appeal if they’re not worked enough.

How To Schedule Arm Workouts

Today, it can be difficult for a modern woman just to balance all her responsibilities. Raising children, traveling, and excelling professionally. Not to mention maintaining a home and relationships. Who has time to stop everything and get to the gym for a good workout?

Gyms tend to offer a large variety of machines and equipment that targets the arms. They isolate and work only that muscle group. But with how busy daily life can be, how do you get arm workouts at home, while traveling, or even during a break at the office?

Body Weight and Small Weights

Utilizing your own body weight is an easy and quick way to sculpt the arms of your dreams. Arm workouts using your own body allows you to exercise whenever and wherever it is convenient for you. 15 minutes at a time will have you feeling the evidence of your efforts within days. All without the burn of arm-isolating exercises. And the results will speak for themselves.

Many no-equipment bodyweight exercises are a form or variation of a push-up or plank. Most of these equipment-free arm workouts also engage your core. A busy woman can get the most out of a short workout and look twice as fabulous.

Muscle Groups Used In Arm Workouts

The main muscle groups of the arm are the triceps, the deltoid, and the biceps. The bicep is also the muscle that people tend to flex to show their strength.

While the triceps and deltoids benefit the most from using body weight exercises. Biceps usually need more outside resistance to develop. The use of weights is beneficial to developing all the muscles in your arm workouts. But they aren’t necessary to achieve healthy and fantastic looking arms.

Best Arm Exercises for Women

1. Back Fly

2. Bench Press

3. Biceps Curl

4. Dumbbell Curl and Press

5. Dumbbell Kickback

6. Dumbbell Punch

7. Dumbbell Row

8. Lateral Raise (aka Side Raise)

9. Overhead Extension

10. Plank to Push-Up

11. Pullovers

12. Push-Ups

If this is too hard, do the exercise with your knees on the floor. Or do the exercise standing, using a wall. Start with your feet roughly 50 centimeters from the wall.

13. Single-Arm Push-Press

14. Triceps Push-Up

15. Two-Arm Kettlebell Swing

16. Triceps Dips

17. Tricep Dips with Single Leg Extension

Would You Like To Know More:
Core Workout For Beginners

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