The following arm exercises are designed to improve the strength of the muscles of the arm.

Arm exercises for women are designed to target your muscles through resistance, and the best arm exercises will achieve the desired effect efficiently. Although your goals will dictate the definition of “best,” you still want the exercises to focus on all areas of your biceps and triceps and you’ll need to challenge your muscles to improve strength and endurance.

Arm exercises Start with an exercise known as the plank press. To do this exercise you may need a couple of 3 to 5 pound dumbbells along with a yoga mat if you have one. Lower yourself in to the same position you use to do pushups, with the dumbbells at the very top of the mat. With your hips level, make use of your right hand to pick up one of the dumbbells. Keeps your arm near to your side with your palm facing down. Now extend your arm forward, after which return your arm to some bent position. Do ten reps after which switch arms exercises.

Arm Exercises for Women

Arm Exercises for Women

Reverse Fly Exercises

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 Exercises

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms exercises, 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.

Triangle Pushup Exercises

Standard pushups utilize the chest along with the shoulders and triceps, but the narrow hand positioning in this version helps isolate the triceps. Start in the top of a pushup position. Move your hands together so that your thumb and index finger are touching or close to touching. Lower your body toward the floor, keeping your arms angled back and your core tight. Do not arch your back or sag your shoulders. Push up and repeat for desired repetitions.

Dumbbell Cross Jab Exercises

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 exercises. That’s one rep.

Pull-up Exercises

Though this is often classified as a back exercise, the amount of force necessary to lift the body demands that the biceps assist, and often you will feel the pressure in your biceps brachi, brachialis and brachioradialis the main, side and lower portion of the biceps respectively. Grab a pull-up bar with a shoulder-width grip and have your palms facing your body. Use your biceps and back to lift off the ground. Keep your core tight. When your chin is near or above the bar, reverse direction and repeat for desired repetitions.

Pull-up Exercises

Pull-up Exercises

Lying Triceps Extension Exercises

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 exercises, 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.

Tricep Kickbacks Exercises

Taking the focus to your triceps, kickbacks are a simple complement to the bicep curl. Using a chair or bench, bend onto the surface by placing a knee and a hand down for support. In the opposite hand hold a weight (slightly less weight than for your bicep curl) and curl it up to your shoulder. This best exercise is about extending the weight back, so from the curled position push the weight back and up until your arm is straight behind you.