Best Arm Exercises for Women

This post is about the best arm exercises for women.

Do you ever stick out your arm and wiggle it to see if the skin jiggles? Don’t worry, we all do it and to some extent having a little arm fat is normal.

But if you consider this a problem area then this is the post for you. Below, I’ll share five exercises you can do from home that will help not only strengthen but tone those arms.

Get ready to be complimented…a lot.

Where Does Arm Fat Come From

Fat is something found in each of us and can show up in different places in our bodies.

This is due to a combination of factors like body composition, decreased skin elasticity, lifestyle choices, and genetics.

This post is geared specifically toward women because arm fat tends to be more common in females than males.

According to experts, women are at a heightened risk of storing extra fat in their arms.

This is largely caused by hormones like estrogen, which controls how we gain and hold fat.

Women, particularly during menopause, are especially affected by these hormonal changes.

When it comes to losing weight, it’s important to remember that while we can’t target fat loss in any one area, a balanced diet and regular exercise can help reduce overall body fat.

With that said, here are 5 arm exercises you can try to do just that.

Arm Exercises for Women

In these exercises, I recommend using a lightweight to start and work your way towards a slightly heavier weight.

These movements were chosen to burn body fat and firm your arms. Do them consistently for about a month and then compare your results.

*Please note before we get started that you are never obligated to perform any exercise you see here exactly. You can regress or progress the movements in a way that best suits your needs.

21 Bicep Curls

21s are a great arm exercise for women.

They primarily target the bicep brachii muscle located on the top of your upper arm. Think of it as the muscle that bulges when you flex your arm to show off your fitness gains.

The biceps help you bend your elbow and turn your palm up. Moreover, 21s works the brachioradialis, a muscle that also assists in flexing the forearm.

This exercise can increase your arm and grip strength while making the biceps appear much more toned.

How to Perform 21 Bicep Curls

This exercise is broken down into three different movements.

Bottom Half

Begin with your feet hip-width apart, holding a dumbbell in each hand (palms facing upward). Keep the arms fully extended.

Your core should be tight and your back neutral.

Curl the weight up halfway until your arms are bent at 90 degrees. Then lower back down.

Repeat for 7 reps.

Top Half

Begin again with your arms at the halfway point so your arms are bent at 90 degrees.

Curl the weight up to your shoulders and the lower back to halfway.

Repeat this action for 7 reps.

Full

You will start the last round with your arms hanging straight down. Bring the weight from the extended position to your shoulders like a regular bicep curl.

Lower down to the starting position.

Repeat for 7 reps.

Kickbacks (w/ pulses)

Okay, so this one is a two-parter. In this exercise, you will do the kickback and then the pulses nonstop. But first, let’s talk about kickbacks.

The dumbbell kickback mainly targets the triceps, specifically the lateral head, located on the outside of your upper arm.

It also works the long head and medial head of the triceps, found on the inside and bottom sections of the arm, respectively.

Building up your tricep muscles is important for performing other exercises effectively and assisting in daily functional movements like pushing through swing doors or baby strollers.

This exercise may even support the elbow joint while preventing injuries, and encouraging overall arm stability.

Pulses are an add-on exercise that will further enhance the workout by keeping your muscles engaged for longer. This leads to a higher calorie burn and more muscle growth.

How to Perform Kickbacks

Begin with your feet hip-width apart and hold a dumbbell in each hand.

Slightly bend the knees and hinge your hips back.

Keep your upper arms close to the body, your spine neutral, and your chin down.

Bend your elbows 90 degrees (this is the starting position) and then extend your arms out behind you, remaining in line with the torso.

Squeeze your triceps at the top of the movement and then bring them back to the starting position.

Control the action throughout the exercise without using momentum.

Repeat for reps.

How to Perform Pulses

Once you complete your kickbacks, jump straight into pulses.

On your last rep, keep the arms extended behind you and bounce them up and down in short, controlled movements.

Maintain a tight core, and a neutral spine, while squeezing your triceps with each pulse.

Repeat for reps.

Seated Face Pulls w/ Resistance Band

Face pulls are a fantastic exercise for women looking to strengthen and sculpt the shoulders and upper back.

These areas consist of many stabilizing muscles that can really benefit from this movement.

Face pulls also increase flexibility in your scapula and reduce the risk of injury, crucial for anyone sitting in a hunched position for long periods.

Not only will facepulls boost your strength, but they’ll further improve your posture and musculoskeletal health.

How to Perform Face Pulls w/ Resistance Band

You will need a resistance band for this exercise.

Begin sitting with your legs extended out in front of you. Wrap your resistance band around your feet and slightly bend your knees.

Holding on to the ends in each hand, pull the band up toward well…your face.

Straighten your arms, returning them back to the starting position.

Repeat for reps.

Half-Kneeling Shoulder Press (on Knees)

The shoulder press is a great strengthening exercise for women. It primarily works your anterior deltoids or the muscles on the front of your shoulders.

The shoulder press additionally targets your lateral deltoids (the side shoulder muscles) and the trapezius (upper back and neck muscles).

This exercise is useful for keeping your shoulders strong and reducing the risk of injury when performing similar pushing movements.

Plus, performing the shoulder press in a kneeling position can help maintain stability, enhance hip mobility, and correct muscle imbalances.

How to Perform Half-Kneeling Shoulder Press

Begin in a half-knee position (kneeling on one leg while the other rests on the floor).

The resting leg should be aligned with your hip bone and your front foot in line with your bent knee.

Keep the back straight and your core tight.

Hold the dumbbell on the side of the kneeling leg. Lift the weight in front of you so that it touches the top of your shoulder.

Press the dumbbell up toward the ceiling. Don’t arch your lower back excessively and keep your bicep close to your ear as you push upward.

Keep your shoulders down and away from your ears.

Lower the dumbbell back down to the starting position and repeat for reps.

*Performing this exercise on the floor may be slightly uncomfortable for your knee. If this is the case, kneel on a mat, or a cushion, or try a standing shoulder press.

Seated External Rotation Rotator Cuff

Last but not least we have the seated external rotation rotator cuff.

The rotator cuff is made up of four muscles (infraspinatus, teres minor, supraspinatus, and subscapularis) that form a cuff around the head of the humerus or your upper arm bone.

These muscles help stabilize your shoulder joint helping you to rotate your arms and shoulders. This exercise targets your external rotators (infraspinatus and teres minor).

Strengthening these muscles allows you to avoid injuries especially when lifting weight, but it provides stability to your shoulders and supports a wider range of motion in the shoulder.

How to Perform Seated External Rotation Rotator Cuff Exercise

Sit on the ground with one leg curled into your body (or underneath you) and the other leg bent, so your knee is pointing toward the ceiling.

Hold a dumbbell on the same side as your upward-facing knee.

Rest your elbow on your knee, keeping it bent roughly at a 90-degree angle. Your forearm should be pointing toward the floor, with your palm facing your body.

With a neutral spine, slowly rotate your forearm toward the ceiling, then lower it back to the starting position.

Keep your elbow in contact with your knee throughout the movement and repeat for reps.