Arms, Workouts

4 Exercise Arm Workout For Women

For women, arm exercises are something that many avoid as they worry about looking too bulky after lifting weights.

The truth is that women do not produce enough testosterone to cause their arms to bulk up like they do when their male counterparts lift weights.

In fact, the right set of arm exercises can help to quickly tone an area of the body that is often ignored. Shapely biceps and triceps are an important part of a symmetrical physique.

Add the four exercises below to your weekly workouts to see instant improvement in the shape and tone of your arms.

For these exercises, use five-to eight-pound weights and perform 15 – 20 reps of each exercise moving from one move to the next with little or no rest between.

Reverse Fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.

Biceps Curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep.

Dumbbell Cross Jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That’s one rep.

Lying Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That’s one rep.

Within only a few weeks you should start to see your arms looking more toned and giving you that extra confidence to show off your arms to the world.


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