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Top 6 Arm Workouts for Women

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Are you a woman whose major concern is to look good? If yes then you must take your arms as one of the sexiest parts of your body. You will agree with me that your arms affect your overall appeal. Your arms typically show off what you have been doing in the gym. Well- toned arms not only show your level of physical fitness but also how you care about your looks. While guys always want to get rid of their belly fat, women are keen on toning their triceps. But how can you tone your arms? What are some of the best arm workouts for women?

Biceps and Triceps Workouts

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When it comes to arm workouts these are the major types.

  • Biceps- Biceps workouts typically targets biceps. One major aspect about this type of workout is that it involves the motion of arm flexing. The arm guns that are visible after several sessions of arm workouts are as result of the toning of the biceps muscles and the triceps muscles.
  • Triceps workouts – These workouts are mainly meant to engage your triceps. Most of these workouts follow the motion of arms extension. While most arms target biceps, it’s triceps that move and, therefore needs most of your attention. According to health experts, triceps consist of three heads that comprise of almost 75% if your arms. Here are some of the

Best Arm Workouts for Women

1. The Perfect Push Up


One of the best ways to tone your biceps at home is doing close grip pushups. While these pushups resemble the normal pushups, while doing them your hands remain close together. If you are having a problem doing them you should try doing them on the wall or with your knees touching the ground. The further you are from the wall the better. This is because you will get enough resistance. Once you practice them for a while, you will eventually master how to do a full close grip pushups. At the start, do not worry, just know where you are going. Once you reach the point where you can do close grip pushups for repetitions you will definitely have toned arms that every lady is yearning for.

2. Triceps Extension


Unlike pushups, this is another form of arm workouts that works the triceps in a different way. The first step is to buy résistance bands that you can use at home. Ensure that you purchase a band that has enough tension to do more than 10 reps with. Stand at the center of the band and hold the handles with each hand. Extend your arms up with your elbows pointing up. While keeping your elbows up, do not move your arms. You can also straighten your arms while keeping your shoulder joints locked. While performing these, you should be able to feel the tension at the back of your arms or your triceps. If you are doing these exercises at the same time, start with the close grip pushups and then finish with this.

3. Curls

As compared to other arm workouts, this type should be easy. When it comes to curls there are many different types that you can do including kettlebells, barbells, dumbbells, resistance training and suspension training. Regardless of what type of training, the key to doing this is to ensure that your arms are locked at the shoulder joint. Instead of moving your arms forward only bend them and use the biceps to lift the weight. Start with your hands hanging then slowly lift them up by bending them. Concentrate on keeping the tension on the biceps. If you are just starting out, doing this 10 times is good. You can perform this 4 to 5 times a week and combine it with the best workout supplements for women.

4. Chin Ups


Just like push up, chin ups are a bit challenging for many women. This is true especially if you are trying to perform multiple sets. However, there are a number of ways that you can start slowly and eventually work your way up. You can also use something sturdy or put your feet on the bench to support you. Another good way to perform this is to use resistance bands step into it while holding it. The tension from the band will help you with the chin Ups until you are able to do them alone. Although these workouts are difficult, the benefits are enormous especially if you stick with them. In fact, if you can do close grip pushups and unassisted chin ups, you will have incredible hands.

5. Shadow Boxing

This is one of the simplest of these workouts. Even though you can add some weight to intensify the exercise, the normal shadow boxing should be able to help you. Put your feet apart, engage your core and make your knees soft. Next, box across your chest 15 reps on each side. You can also perform uppercuts with your arms at 90 degrees.

6. Cardio

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While you can do all the dumbbell curls and pushups all you want, if you cannot get a good cardio every week, it won’t mean anything. According to trainers, it’s very important to get a few cardio every week. This will ensure that you get your heart to exercise and sweat for at least 30 minutes 33 to 4 times a week. The good thing is that you do not need anything. You can

  • Jump using rope for 5 minutes.
  • Jog for 15 minutes around your block.
  • Climb up and down the stairs for 10 minutes

Final words

Some of the best arm workouts for women include pushups, triceps extensions, curls, chin-ups, shadow boxing and cardio. When it comes to arm workouts, what stands between you and your dream arms is your commitment and discipline. If you stay focused and work hard you will definitely get the results. No matter what body type you have, do not forget about eating a healthy diet and exercising well. If you add these to the best workout supplements for women, you will definitely have those sexy arms within a short time.

Author bio: Emily is founder of BodyShape101, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

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