10 Arm Workouts For Women: Best Exercises For Toned Arm In 2024

If you’re on a journey to achieve toned and sculpted arms, check out these arm workouts for women that strengthen everything from your triceps to your shoulders. Strengthening your arm muscles enhances your physical appearance and contributes to overall fitness. To complement your fitness routine, you might also try a fat burner. 

In this article, we’ll show you the best arm exercises for women, using every part of your arms and often your core as well – all without entering the plank position a single time.

Best Arm Workouts Women Should Try

Get ready to unleash confidence in every sleeve! Discover the top arm workouts for women to sculpt and strengthen your way to amazing arms.

Military Press

The Military Press is a classic exercise that targets the shoulders, triceps, and upper back, making it a great all-around arm workout. Try this simple but effective press if you’re having an arm workout gym day. They could also be considered a core exercise due to the stability required.

How to do:

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a barbell with an overhand grip, hands shoulder-width apart, and keeping upper arms at shoulder height.
3. Brace your core as you press the barbell upwards until your arms are fully extended overhead.
4. Slowly lower the barbell back to the starting position with controlled movements.

Tips: 

• Maintain a strong, stable base by bracing your core and keeping your feet shoulder-width apart.
• Keep your wrists straight and elbows under the barbell to reduce stress on your wrists and shoulders.
• Start with a manageable weight to ensure proper form and gradually increase the resistance as you progress.

Optimal Sets and Reps: 3 sets of 8-12 reps.

Lateral Raises

Lateral Raises primarily target the lateral deltoids, the muscles on the sides of your shoulders, to create a well-rounded appearance. This exercise can be used when learning how to build arm muscle for females at home.

How to do:

1. Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells in each hand.
2. With your elbows slightly bent, raise the dumbbells to your sides until your hands align with your shoulders.
3. Lower the dumbbells back to the starting position.

Tips: 

• Use a controlled motion and avoid swinging your body to prevent strain on your shoulder joints.
• Maintain a slight bend in your elbows and keep your wrists neutral to reduce stress on your wrists.
• Exhale as you lift the weights and inhale as you lower them to help maintain proper breathing and control.

Optimal Sets and Reps: 3 sets of 10-15 reps.

Front Raises

The Front Raises are arm exercises for women that target the anterior deltoids, helping to improve shoulder strength and stability. 

How to do:

1. Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your palms facing toward your body.
2. Raise the dumbbells in front of you until they reach shoulder height.
3. Slowly lower the dumbbells back down with control.

Tips: 

• Keep your core engaged to stabilize your spine and prevent excessive arching in your lower back.
• Use a neutral grip (palms facing down) to reduce stress on your wrists and shoulders.
• Maintain a controlled pace throughout the exercise, avoiding jerky or swinging movements.

Optimal Sets and Reps: 3 sets of 10-15 reps.

Rear Delt Flyes

The Rear Delt Flyes arm exercises focus on the posterior deltoids, providing balance to your shoulder muscles. They also strengthen your core and are great arm exercises for women at the gym.

How to do:

1. Hinge forward slightly at the hips, keeping your back flat and arms straight down.
2. With a slight bend in your elbows, raise your arms to the sides and back until they align with your shoulders. You should feel a contraction in your upper back.
3. Slowly lower the dumbbell back down to the starting position.

Tips: 

• Maintain a slight bend in your elbows to reduce strain on your joints and emphasize your rear deltoids.
• Keep your chest pressed against the bench (if using one) to ensure proper form and isolation of the rear deltoids.
• Start with light weights and focus on squeezing your shoulder blades together during the movement for better muscle activation.

Optimal Sets and Reps: 3 sets of 10-15 reps.

Barbell Bicep Curls

The Barbell Bicep Curls are classic arm exercises designed to target and strengthen the biceps. These are great for building muscle and getting that tone and definition.

How to do:

1. Stand with feet shoulder-width apart, holding a barbell with an underhand grip with your hands shoulder-width apart.
2. Curl the barbell towards your shoulders while keeping your upper arms stationary and your elbows tucked into your sides.
3. Lower the barbell back down with control.

Tips: 

• Avoid using excessive momentum or swinging to lift the weight; keep the movement controlled throughout.
• Focus on squeezing your biceps at the top of the curl to maximize muscle contraction.
• Use proper breathing techniques, exhaling as you lift the barbell and inhaling as you lower it.

Optimal Sets and Reps: 3 sets of 8-12 reps.

Hammer Curls

The Hammer Curls arm exercises work the biceps and forearms simultaneously, adding definition to your right and left arms. 

How to do:

1. Stand with feet hip-width apart, holding dumbbells in each hand with palms facing each other.
2. Keeping your elbows tucked into your sides, curl the dumbbells towards your shoulders, keeping your palms facing inward throughout the movement.
3. Lower the dumbbells back down with control.

Tips: 

• Maintain proper posture with your chest up, shoulders back, and elbows close to your sides for effective engagement of the biceps and brachialis muscles.
• Keep a neutral wrist position (palms facing each other) throughout the exercise.
• Avoid arching your back or using momentum; focus on isolating the targeted muscles.

Optimal Sets and Reps: 3 sets of 10-15 reps.

Concentration Curls

Concentration Curls target the biceps and help build muscle definition in your arms. They’re simple but effective arm workouts for women at home.

How to do:

1. Sit on a bench with your legs spread apart, holding a dumbbell in one hand.
2. Rest your elbow on the inside of your thigh, allowing the dumbbell to hang down.
3. Curl the dumbbell very slowly towards your shoulder blades keeping your upper arm stationary. The idea is to increase difficulty with a more gradual movement.
4. Slowly lower the dumbbell back down.

Tips: 

• Sit on a bench with your feet flat and your elbow braced against your thigh to isolate the bicep muscle effectively.
• Keep your back straight and maintain proper posture throughout the exercise to prevent strain on your lower back.
• Use a controlled and deliberate motion, focusing on the contraction at the top of the curl.

Optimal Sets and Reps: 3 sets of 8-12 reps on each arm.

Tricep Dips

The Tricep Dips arm exercises are an effective bodyweight routine that targets the triceps. This movement is one of the ways to get toned arms as a female.

How to do:

1. Sit on the edge of a stable surface like a chair or bench, with your hands placed shoulder-width apart next to your hips.
2. Slide your hips forward off the bench and bend your elbows to lower your body toward the ground. The further you place your feet flat, the harder it will be.
3. Push through your hands to straighten your arms and raise your body back up to the starting position.

Tips: 

• Keep your shoulders down and away from your ears to avoid straining your neck and upper traps.
• Lower yourself until your elbows form 90-degree angles to target the triceps effectively.
• Use a stable surface, like parallel bars or a bench, and avoid swinging or jerky movements.

Optimal Sets and Reps: 3 sets of 10-15 reps.

Overhead Tricep Extensions

As the name suggests, Overhead Tricep Extensions focus on the triceps and can be performed with a dumbbell or resistance band. They can also be part of a kettlebell workout.

How to do:

1. Stand with your feet shoulder-width apart, holding a single dumbbell with both hands overhead. Your arms extended fully with your biceps next to your ears.
2. Slowly lower the dumbbell behind your head by bending your elbows while keeping your upper arms stationary.
3. Straighten your arms to raise the dumbbell back up.

Tips: 

• Maintain a stable grip and keep your elbows close to your head to target the triceps effectively.
• Keep your wrists straight and avoid excessive bending to prevent wrist strain.
• Avoid arching your back; engage your core and keep your spine neutral.

Optimal Sets and Reps: 3 sets of 8-10 reps.

Cable Tricep Pressdowns

Cable Tricep Pressdowns isolate and target the triceps, helping you achieve strong, defined arms. This is a great arm toning workout for females without weights, although you still need a cable machine.

How to do:

1. Attach a rope handle to the high pulley of a cable machine.
2. Stand facing the machine with feet hip-width apart and hold the rope with both hands.
3. Keeping your elbows tucked into your sides, press the rope down towards your thighs, fully extending your arms.
4. Slowly release the rope back up until your elbows form a 90-degree angle.

Tips: 

• Keep your elbows close to your sides throughout the movement for better tricep engagement.
• Avoid locking out your elbows at the bottom to maintain tension on the triceps and reduce stress on the joints.
• Choose a weight that allows you to perform the exercise with control and proper form, avoiding excessive swinging.

Optimal Sets and Reps: 3 sets of 10-15 reps.

How Often Should You Do Arm Exercises For Women?

Women can benefit from training their arms two to three times per week, with at least one day of rest in between workouts to allow the muscles to recover. This is a good idea for any kind of workout.

Even if you have intense weight loss goals, it’s best not to push any part of your body weight more than three times a week. Rest is critical to prevent muscle damage^[1] and injury, and resting will give you more energy for the next workout.

It’s especially important to rest between workouts targeting the same muscle group. It’s fine to do arms one day and legs another – although you should probably take a break after those two – but don’t work out your arms two days in a row.

Precautions At Home Arm Workouts

Sometimes, you may even want to consult a healthcare professional or fitness expert, especially if you have pre-existing health conditions or injuries. 

Pay attention to the nutrients you need as well to keep your body healthy. Proper nutrition is important for maintaining healthy energy levels, proper recovery, and weight loss.

The Bottom Line

Incorporating the ten best arm workouts for women into your fitness routine can bring significant benefits beyond just achieving toned and sculpted arms. Resistance training,^[2] like all the exercises on this list, can boost your metabolism, contributing to increased fat-burning and better weight management. 

You’ll work on burning fat and building muscle as you engage multiple muscle groups during these workouts. Combining arm workouts with a well-balanced diet, cardio exercises, and full-body strength training can yield comprehensive results on your fitness journey.

Don’t forget the importance of nutrition and supplementation, either. A well-rounded diet with sufficient nutrients is essential for muscle growth and recovery. Consider also using supplements to support your fitness goals most effectively.

With dedication, consistency, and proper techniques, you can achieve your arm-toning goals and experience improved overall fitness and vitality. Remember that fitness journeys are unique to each individual, so listen to your body, celebrate progress, and enjoy becoming a stronger and healthier version of yourself.

Frequently Asked Questions