20 Best Arms Workouts for Women

Women’s arms are often the cause of their insecurities. There is always that extra fat that usually only they can see but it’s making them self-conscious.

Thankfully, with these 20 best arms workout for women, you won’t have to worry or cover your arms ever again. Arm exercise routine for women should contain both biceps and triceps exercises for the best results. Learn how to do easy and effective arm exercises and get thinner and stronger arms in no time.

Best biceps exercises for women

The biceps brachii, commonly referred to as the biceps, is a two-headed muscle located on the front of the upper arm. It is responsible for flexing the elbow and rotating the forearm, and it’s essential for arm movement and strength.

Barbell Bicep Curl

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
2. Keep your elbows close to your body and curl the barbell towards your chest, engaging your biceps.
3. Lower the barbell slowly to the initial position.

A classic bicep exercise allowing heavier loads for muscle growth and strength. Focus on controlled motion to avoid using momentum.

Incline Dumbbell Curl

1. Sit on an incline bench with a dumbbell in each hand, palms facing forward.
2. Keep your upper arms stationary and curl the dumbbells towards your shoulders.
3. Lower the dumbbells back, maintaining control throughout.

By sitting on an incline bench, this exercise isolates the biceps, stretching them fully and targeting both heads of the muscle.

Concentration Curl

1. Sit on a bench with your legs apart, resting your elbow on the inside of your thigh.
2. Hold a dumbbell with an underhand grip and curl it towards your shoulder.
3. Lower it slowly and repeat on the other arm.

The sitting position minimizes momentum and reduces the involvement of other muscles, so that the biceps can do most of the work. Resting your elbow on the inside of your thigh provides stability, allowing for a more controlled and effective contraction of the muscle.

Hammer Curl

1. Stand with your feet shoulder-width apart, holding dumbbells at your sides with palms facing each other.
2. Curl the dumbbells upward while keeping your elbows close to your torso.
3. Slowly return to the initial position.

This arms exercise targets both the biceps and brachialis, a muscle crucial for creating arm thickness and definition.

Preacher Curl

1. Sit on a preacher bench and place your arms over the pad, holding an EZ bar or dumbbells.
2. Curl the weight upward, squeezing your biceps at the top.
3. Lower it back down slowly, ensuring your arms remain on the pad.

Isolates the biceps for maximum engagement and prevents the use of other muscles during the curl.

Twisting Dumbbell Curl

1. Hold dumbbells at your sides with palms facing inward.
2. Curl one dumbbell while twisting your wrist so your palm faces your shoulder at the top.
3. Lower it and repeat with the other arm.

Combines a regular curl with a twist, working the forearms and biceps in unison, ideal for functional strength.

Reverse Curl with EZ Bar

1. Grip the EZ bar with an overhand grip and let it hang in front of your thighs.
2. Keep your elbows close to your body and curl the bar upward.
3. Slowly lower it to the starting position.

Focuses on the brachialis and brachioradialis, improving overall arm symmetry and strength.

Spider Curl

1. Lie chest-down on an incline bench, holding dumbbells in each hand.
2. Let your arms hang down, then curl the dumbbells toward your shoulders.
3. Lower them back to the initial position with control.

Performed on an incline bench, this exercise ensures strict form and constant tension on the biceps.

Zottman Curl

1. Hold dumbbells at your sides with palms facing forward.
2. Curl the dumbbells upward, then rotate your wrists so your palms face downward.
3. Slowly lower the dumbbells in this position.

A combination curl that works the biceps on the lift and the forearms during the controlled lowering phase.

Cable Bicep Curl

1. Attach a straight bar or rope to a cable machine set at the lowest position.
2. Stand upright, gripping the bar with an underhand grip.
3. Curl the bar toward your chest while keeping your elbows tucked.
4. Lower the bar back to the initial position.

Provides consistent tension throughout the range of motion, ideal for toning and sculpting the biceps.

Read also what are the 10 Best Gluteus Maximus Workouts in our popular blog article.

Best triceps exercises for women

Tricep Dips

1. Sit on the edge of a stable bench or chair and place your hands shoulder-width apart on the surface.
2. Extend your legs forward, keeping your feet flat on the ground.
3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor.
4. Push back up to the initial position.

Simple and effective, using your body weight to target all three heads of the triceps.

Diamond Push-Ups

1. Get into a push-up position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
2. Lower your chest towards your hands while keeping your elbows tucked close to your body.
3. Push back up to the starting position.

Arm exercises like this place emphasis on the triceps and also engages the chest and core for overall upper body strength.

Overhead Dumbbell Tricep Extension

1. Hold a dumbbell with both hands and lift it overhead, keeping your elbows close to your head.
2. Lower the dumbbell behind your head by bending your elbows.
3. Extend your arms back to the starting position.

Works the long head of the triceps for a toned and sculpted appearance.

Rope Tricep Pulldown

1. Attach a rope to a high pulley on a cable machine.
2. Hold the ends of the rope with an overhand grip, keeping your elbows close to your sides.
3. Pull the rope down until your arms are fully extended.
4. Slowly return to the starting position.

A cable exercise targeting the triceps through a full range of motion, promoting definition.

Skull Crushers (Lying Tricep Extensions)

• Lie on a bench with a dumbbell or an EZ bar in both hands.
• Extend your arms straight above your chest.
• Lower the weight towards your forehead by bending your elbows.
• Extend your arms back to the first position.

Performed with dumbbells or an EZ bar, this move isolates the triceps, especially the long head.

Tate Press

1. Lie on a bench with a dumbbell in each hand.
2. Hold the dumbbells above your chest with your elbows bent and pointing outward.
3. Lower the dumbbells towards your chest, keeping your palms facing outward.
4. Extend your arms back to the starting position.

An advanced movement focusing on the long head of the triceps, building visible muscle separation.

Close-Grip Bench Press

1. Lie on a bench with a barbell and grip it shoulder-width apart.
2. Lower the bar towards your chest, keeping your elbows close to your sides.
3. Push the bar back up to the starting position.

A compound lift targeting the triceps, chest, and shoulders for strength and tone.

Kickbacks with Dumbbells

1. Hold a dumbbell in each hand and hinge forward at the hips with your arms bent at 90 degrees.
2. Extend your arms straight back, keeping your elbows stationary.
3. Slowly return to the starting position.

A staple for triceps isolation, focusing on form to fully engage the muscle during the extension.

Bench Dips

1. Place your hands shoulder-width apart on a stable bench behind you.
2. Extend your legs forward, keeping your feet flat on the ground.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push back up to the starting position.

Great for beginners, this exercise is effective for targeting the triceps using a stable surface like a bench or chair.

Javelin Press

1. Hold an EZ bar or dumbbell in one hand, positioning it just above your shoulder.
2. Extend your arm upward, straightening your elbow.
3. Lower it back to the starting position and repeat with the other arm.

A unilateral exercise that engages the triceps and stabilizing muscles for balanced development and strength.

If you wanna use the full maximum of every arms workout it is recommended to train with a professional. Our personal trainers are here to help you achieve all your fitness goals.