Do you want strong, solid arms like those professional athletes or fitness people? You can make it a fitness goal this year, and it is easy to achieve if you stick to it. All you need is a pair of dumbbells; you can do it at home every day in your extra time. The arm exercises for women introduced to you today (such as upper body resistance or strength training) only take 15 minutes daily to shape your arms.
You don’t even need to go to the gym or those complicated fitness equipment to exercise your arms. Dumbbells have many functions, including exercising all your arm muscles, such as shoulders, arms, and the front of the upper arm. Dumbbells take very little space to use, so you can exercise anytime and anywhere. Living room, bedroom, or outdoors.
There are many benefits to using dumbbells for upper-body resistance training or strength training. It helps to strengthen the muscles of the arms and shoulders, helps us burn calories, and strengthens bone health. Yes, if you want to do arm exercises, then strength training is essential. There is no shortcut to shaping perfect arms, and the best way is to do arm training regularly. You can incorporate arm training into your daily exercise plan, or take a few minutes a day to do arm weight training.
If you can do arm training regularly, it is important for your arm and shoulder muscles. If you are a woman, then strength training has more benefits than just shaping arm muscles with clear lines. So what can you do next? You need to do some arm training at home. To help you better, we have summarized the 10 best arm training methods for women.
Getting Started
If you want to do arm training at home, it is very simple. You can prepare the following:
Fitness mat
A pair of dumbbells
Suitable time and space
Warm Up First
No matter what kind of exercise you do, you need to warm up before you start. This will increase blood circulation and prevent injuries during exercise.
If you want to do arm exercises, you can warm up your arms first, such as doing some arm circles and arm swings. In addition, you can also do some light aerobic exercises such as jogging or walking to increase blood flow.
It takes 8-12 minutes to warm up completely. After warming up, you can do arm exercises according to your goals.
10 Best Arm Exercises for Women
Lateral Raise
The lateral raise, also known as the side raise, popular arm exercises that primarily targets the deltoid muscles of the shoulders.
How to:
1. Stand with your feet shoulder-width apart, knees slightly bent for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your body) or a pronated grip (palms facing down). Alternatively, you can use resistance bands anchored under your feet or a cable machine.
3. Keep your back straight and maintain a slight bend in your elbows throughout the exercise.
4. Lift the weights directly to your sides until your arms are parallel to the floor, or slightly above shoulder height. Your torso should be stationary, and the movement should come from your shoulders.
5. Slowly lower the weights back to the starting position, resisting the urge to let them drop quickly. This eccentric phase helps in muscle development and control.
3 sets of 10-15 reps
Dumbbell Curls
Dumbbell curls are arm exercises primarily targeting the biceps brachii muscles of the upper arm.
How to:
1. Stand or sit with a dumbbell in each hand, palms facing forward (supinated grip).
2. Keep your back straight and core engaged for stability.
3. Begin with your arms fully extended down by your sides, elbows close to your body.
4. Keeping your upper arms stationary, exhale and curl the dumbbells upwards by flexing your elbows. Focus on squeezing your biceps.
5. Continue to lift until your forearms are nearly vertical and the dumbbells are close to your shoulders.
3 sets of 10-15 reps
Triceps kickback
Triceps kickbacks are great arm exercises that primarily target the triceps muscles, specifically the lateral head.
How to:
1. Stand with your feet shoulder-width apart, knees slightly bent for stability.
2. Lean forward slightly at the waist, keeping your back straight.
3. Begin with the dumbbells held close to your sides, elbows bent at a 90-degree angle.
4. Exhale and extend your arms straight back until they are fully extended. Your elbows should be close to your torso throughout the movement.
3 sets of 10-15 reps
Two-arm Dumbbell Row
The two-arm dumbbell row is arm exercises primarily targeting the muscles of the upper back, including the latissimus dorsi (lats), rhomboids, and middle trapezius. It also engages the biceps, rear deltoids, and core muscles for stabilization.
How to:
1. Stand with your feet shoulder-width apart, knees slightly bent for stability.
2. Hold a dumbbell in each hand using an overhand grip (palms facing your body).
3. Bend at your hips and slightly at the knees to bring your torso forward. Keep your back flat and close to parallel with the ground. Your arms should hang straight down perpendicular to the floor.
4. Focus on squeezing your shoulder blades together as you lift the dumbbells, and aim to bring them toward the sides of your torso.
5. Keep your core engaged to maintain stability throughout the movement.
3 sets of 10-12 reps
Seated Arnold Press
The Seated Arnold Press is a variation of the arm exercises, named after Arnold Schwarzenegger. It primarily targets the deltoid muscles of the shoulders but also engages the triceps and upper chest to a lesser extent.
How to:
1. Sit on a weight bench with a backrest that supports your lower back. Hold a pair of dumbbells in each hand at shoulder height with your palms facing towards you (pronated grip). Your elbows should be bent, and the dumbbells should be positioned just outside your shoulders.
2. Press the dumbbells upwards and away from your body while simultaneously rotating your wrists so that your palms face forward at the top of the movement (supinated grip).
3. Extend your arms fully overhead without locking your elbows.
4. Pause briefly at the top to maximize contraction in the shoulders.
5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position with palms facing towards you.
3 sets of 10-15 reps
Lying Overhead Triceps Extension
The lying overhead triceps extension, also known as the lying triceps extension or skull crushers, effective arm exercises for targeting the triceps muscles.
How to:
1. Lie down on a flat bench or the floor.
2. Hold a barbell, dumbbell, or an EZ bar with an overhand grip (palms facing away from you).
3. Extend your arms straight up towards the ceiling, keeping the weight directly above your chest.
4. Bend your elbows to slowly lower the weight towards your forehead or just above your head. The elbows should stay in a fixed position and point toward the ceiling.
5. Lower the weight until your forearms are about parallel to the floor or until you feel a stretch in your triceps.
3 sets of 10-12 reps
Curtsy Lunge with Biceps Curl
The curtsy lunge with biceps curl are arm exercises that combine lower-body strength training with upper-body biceps work.
How to:
1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with palms facing forward (neutral grip).
2. Take a step backward and diagonally across your body with your right leg, crossing behind your left leg. Imagine you’re curtsying.
3. As you lower your body down into the lunge, bend both knees to about 90 degrees. Your left knee should be directly above your ankle, and your right knee should hover just above the ground.
4. Keep your torso upright and chest lifted throughout the movement.
3 sets of 10-12 reps
Renegade Row
Renegade rows are challenging arm exercises that primarily target the muscles of the upper back, shoulders, and core. It also engages the arms, particularly the biceps and triceps.
How to:
1. Your hands should be directly under your shoulders, and your body should form a straight line from head to heels. Engage your core to maintain stability.
2. Shift your weight slightly to your left side while keeping your hips squared and stable.
3. Lift the dumbbell in your right hand off the floor towards your right hip, keeping your elbow close to your body and squeezing your shoulder blades together at the top of the movement. Your upper arm should be close to your torso as you row.
4. Maintain a strong plank position with your hips and shoulders parallel to the floor throughout the movement. Avoid rotating your hips excessively.
5. Slowly lower the dumbbell back to the floor with control, then perform the row on the opposite side.
3 sets of 10-15 reps
Dumbbell Curl and Press
The Dumbbell Curl and Press arm exercises target multiple muscles in the upper body, primarily focusing on the biceps, shoulders, and triceps. It’s a versatile movement that combines a bicep curl with an overhead press, making it effective for building strength and muscle in the arms and shoulders.
How to:
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your body).
2. Begin by performing a standard dumbbell curl: Keeping your upper arms stationary and your elbows close to your body, curl the dumbbells up towards your shoulders. Exhale during this phase.
3. Continue to curl until your forearms are vertical and the dumbbells are close to your shoulders.
4. Once you’ve completed the curl, immediately transition into the press: While keeping your core engaged for stability, press the dumbbells overhead.
5. Extend your elbows fully without locking them at the top of the press, and pause briefly to stabilize.
3 sets of 8-12 reps
Dumbbell Punch
The Dumbbell Punch exercise, also known as the Dumbbell Cross Punch, arm exercises that primarily targets the muscles of the shoulders, arms, and core. It’s an excellent exercise for improving upper body strength, stability, and coordination.
How to:
1. Hold a dumbbell in each hand at shoulder height with your elbows bent and palms facing inward (towards your body).
2. Extend your right arm forward and slightly across your body, as if you were throwing a punch towards an imaginary target on your left side.
3. As you punch, rotate your torso slightly to engage your core and generate power. Your left arm should remain bent and close to your body throughout this movement.
3 sets of 8-12 reps
