Looking to tone your upper body and sculpt toned arms? Not only do arm workouts for women help strengthen basic muscle groups like the triceps and biceps, they also work other important areas like your core and back muscles.
We’ve chatted with the top fitness experts and professional athletes to round up the best arm workouts for women both with and without weights. You can do all of these exercises at the gym or at home if you have a set of dumbbells.
In order to get the most out of these movements, Karena Dawn and Katrina Scott, personal trainers and co-founders of Tone It Up, emphasize focusing on the mind-muscle connection to maximize workout results at home. “Right before you begin the concentric phase of the movement, actively think about engaging the muscle. It sounds so simple, but it really works,” says Scott.
15 Minute Arms Workout Routine:
Pick four moves from the list below.
Perform the first movement for 30 seconds on and 30 seconds off for a total of three times. Then, rest one minute before progressing to the next move.
Perform the second movement for 30 seconds on and 30 seconds off for a total of three times. Then, rest one minute before progressing to the next move.
Follow the same format for moves three and four of your circuit selection.
Add a little spice to your workout with this bicep variation that is a favorite for Scott and frequently used in her Tone It Up Strength program.
How to: Stand tall with feet hip-width apart and hold a dumbbell in each hand. For the first 7 reps, perform half of a bicep curl where you go from the bottom of the movement to the halfway point where your arms stop at a 90 degree angle. For the second set of 7 reps, start at that halfway point where your arm is bent at a 90 degree angle and then finish the rep all the way up to your shoulder. For the third set of 7 reps, complete a full bicep curl by starting at the bottom of the movement and completing the full range of motion from top to bottom. You’ll complete 21 reps in total.