Top 10 Arm Workouts for Women
Arm Workouts for women help to strengthen and tone the muscles in your arms.
The biceps, triceps and shoulder workouts help to build your arms bigger and stronger.
The upper body, in particular the biceps, triceps, and shoulders, can be strengthened and toned with the help of a variety of efficient arm workouts for women. These workouts have a number of advantages, including bettering functional strength and muscular definition.
The main thing before starting your workout is doing warm-ups. Do warmup for 5-10 minutes so your muscles get active.
A warmup routine improves the blood flow to the muscles, prepares the body for the exercises, and reduces the risk of injury.
10 Arm Workouts For Women
Here are the 10 best arm workouts for women.
Bicep Arm Workouts For Women
Here are the 4 bicep workouts to build the arm muscles for women.
1. Barbell Bicep Curls
Bicep Curls are one of the best exercises to build arms for women due to their effectiveness.
It is the more focused exercise to isolate the bicep brachi muscle, which is the main muscle responsible for flexing the elbow joint.
Women who look for a toned body with defined arms, bicep curls are the best choice.
To perform bicep curls
Step 1: Take the straight bar or EZ Bar and put the weights.
Step 2: Stand with your feet hip-width apart and grab the straight bar with an underhand grip.
Step 3: Lift the bar upwards till the bar comes near the shoulder level.
Step 4: Hold the bar at the shoulder level for 1-2 seconds and squeeze the biceps.
Step 5: Now return to the starting position and continue for more reps.
2. Bicep Hammer Curls
Hammer curls are an effective exercise to grow the arms of women and they individually target both arms.
It targets the brachialis of the biceps and helps to grow the thickness in your upper arms.
To perform hammer curls
Step 1: Stand with the shoulder width and hold the dumbbells in both hands.
Step 2: Lift the dumbbell upwards individually till the shoulder level.
Step 3: Hold the dumbbell at the shoulder level for 2 seconds and squeeze the biceps.
Step 4: Return to the starting position and continue for more reps.
3. Concentration Curls
Concentration curls are the best arm exercises for women due to their effectiveness in targeting the brachi muscles.
Biceps can be developed and toned with the use of concentration curls. They are very helpful for people who want to emphasize bicep definition and development.
To perform concentration curls
Step 1: Sit on the bench with your feet flat on the floor.
Step 2: Hold the dumbbell in one hand with your palms facing up.
Step 3: Place your elbow of the arm in the thigh with your arm fully extended.
Step 4: Lift the dumbbell upward to your shoulder level by contracting your biceps.
Step 5: Keep your arm stationary, only your forearm should move.
Step 6: Hold the dumbbell at shoulder level for 1-2 sec and squeeze it.
Step 7: Then bring back to the starting position and repeat it.
4. Bicep Alternate curls
Alternate bicep curls mainly target the biceps brachii muscles and they provide several benefits.
They are frequently included in upper-body or arm-focused workout programs to develop bicep strength and improve the appearance of the arms.
To perform Bicep Alternate curls
Step 1: Stand with the shoulder width and hold the dumbbells in both hands.
Step 2: Lift the dumbbell upwards individually till the shoulder level.
Step 3: Hold the dumbbell at the shoulder level for 2 seconds and squeeze the biceps.
Step 4: Return to the starting position and continue for more reps.
Shoulder Arm Workouts For Women
Here are the top 3 Shoulder workouts to build the arm muscles for women.
5. Shoulder Press
The Shoulder press is a compound exercise that mainly targets the deltoids in the shoulder muscles. It is an upper-body exercise that helps to develop shoulder strength.
To Perform shoulder press
You can do a shoulder press with a barbell or machine.
Step 1: Take the bench and sit or stand by holding a barbell at shoulder level.
Step 2: Lift the barbell upwards till your elbow fully stretched.
Step 3: Then come downwards to the starting position and continue for more reps.
6. Lateral Raise
Lateral raise is an isolation exercise that mainly targets the lateral deltoid muscles, which is located at the side of the shoulders.
To perform lateral raise
Step 1: Stand straight with your feet shoulder-width apart.
Step 2: Hold the dumbbell in both hands with a neutral grip.
Step 3: Lift both the dumbbells to the sides till it reaches the shoulder level.
Step 4: Hold the dumbbell at the shoulder level for 2 sec and squeeze it.
Step 5: Lower both the dumbbells slowly to the starting position and repeat for more counts.
7. Front Raise
The front raise is the best exercise to target the anterior deltoid muscles, which are found in the front of the shoulders.
To perform Front raise
Step 1: Stand straight with your feet shoulder-width apart.
Step 2: Hold the dumbbell in both hands with a neutral grip.
Step 3: With a slight bend in your elbow lift both the dumbbells to the front till it reaches the shoulder level.
Step 4: Hold the dumbbell at the shoulder level for 2 sec and squeeze it.
Step 5: Lower both the dumbbells slowly to the starting position and repeat for more counts.
Tricep Arm Workouts For Women
Here are the top 3 Tricep workouts to build the arm muscles for women.
8. Tricep Pushdown
Tricep pushdown is an effective exercise for targeting and strengthening the tricep muscle. It is used to improve the appearance of the arms.
To perform tricep pushdown
Step 1: Stand in front of the cable machine and attach the rope to the top of the cable machine.
Step 2: Grab the rope with an overhand grip and keep your elbows near your body.
Step 3: Step back a few feet from the cable machine with your feet shoulder-width apart.
Step 4: Push the rope downwards till your arms become straight.
Step 5: Hold the rope for 2 sec in the downward position and squeeze the tricep muscle.
Step 6: Then return the rope to the starting position and continue doing for more reps.
9. Tricep Dips
