The best exercises for women to tone their arm muscles target biceps and triceps.

Arms are easily noticeable parts of the body. Having flabby arms or bat wings can’t just make a woman look unattractive, it affects her choice of clothing. Similarly, you cannot imagine yourself wearing sleeveless clothes. However, wearing full sleeves might not always be possible. Women fear to consider arm exercises, since they feel that their arms would look muscular. But don’t forget, arm exercises for women are quite different from those for males. They basically help you to form toned up arms.

Best Arm Exercises for Women

Best Arm Exercises for Women

Some Arm Exercises for Women

Some of the exercises mentioned below, will need you to use the dumbbells plus some using your own body weight. It might take about four to six weeks to understand your dream. The optimum weight you should use is anywhere between five to ten pounds. You’ll have to use heavier weight, when you can handle working out with those dumbbells easily.

Push Ups

Pushups build muscle without equipment. To perform a push up, lie face-down with your toes on the floor. Put your hands beneath your shoulders and push the body up. Form a straight line together with your body with your arms fully extended. Decrease your body until your arms are perpendicular to the floor. Lift up your body to the original position. To create push ups easier, perform the exercise together with your knees on the floor.


Dips are some of the most effective exercise for building triceps muscles, even though they can be difficult to do unassisted. Dips require parallel dipping bars or perhaps an assisted chin-up/dip machine. To do a dip, firmly grip the dipping bars and suspend the body with your arms straight down at your sides. Here’s your starting position. Bend your elbows and slowly decrease your body until your abdomen is roughly level together with your hands. Push back up to the starting position to accomplish the dip.

Wrist Curls

Hold a 1- to 5-lb. dumbbell inside your hand. Let your arms rest at the sides and pull your forearm up to your elbow forms a 90-degree angle. Curl your wrist toward the body. Repeat this exercise 10 to 20 times. Turn your forearm therefore the back of your hand faces the ceiling. Curl your wrist toward the body. Repeat for 10 to 20 repetitions. Continue doing this exercise on your other arm.

Biceps Curls

Stand straight together with your arms at your sides. Hold fat loss between 5 and 15 lbs. in every hand. If you are new to weightlifting, begin with a 5-lb. weight. Turn your arms so that your elbows face in the same direction as the back. Lift your forearm toward your upper arm. Keep the upper arms in line with your body, bending in the elbow. Raise your forearms until your elbows form a 45-degree angle. Decrease your arms to the starting position and repeat.

Triceps Extensions

Stand straight with feet shoulder width apart and arms at the sides. Hold a 5- to 15-lb. weight. Put your arms straight at your sides, together with your palms facing your outer legs. Bend your elbows slightly and push your arms back, from your body. Keep your upper arms straight, pushing your forearms back. Bend in the elbows. Repeat this bend for Ten to fifteen repetitions.