Reviewed By: Pramod Kerkar, MD, FFARCSI

When we talk about arm workout routines, we right away think of muscle building for men. Who says toned and well-defined arms are just for men? Apart from being a strength training routine, arm workout routines for women are perfect to give your arms a sleek and sexy look. A regular arm workout routine for women can give an instant makeover to their body. Imagine wearing your favourite off the shoulder gown or a strapless dress with flabby arms. Doesn't feel appealing right?

Incorporating arm workout routine will help you achieve firm and toned arms, which you can flaunt anytime with any outfit. As the shoulders have less fat, a routine exercise for the makeover of the arms can be easily achieved. Working on the arms not only helps to improve the posture, but also make the muscles and joints more flexible for easy movements. A good posture is important for not only spine health, but also it makes you look more confident. To tone your arms, the following exercises will be of great help for women.

6 Arm Workout Routines for Women

Arm Workout Routine for Women #1: Bicep Curls

To tone the muscles of your upper arms, bicep curls are the arm workout exercise for women. For bicep curls, hold a dumbbell in an outward grip, hold your hand at the side of your body and moving only your forearm, bring the dumbbell up bending your elbow. Slowly return to the original position straightening your arms in the original position. Biceps form the 1/3rd part of your upper arm. A bicep curl helps to flex the muscles and tone them to give your arms a sleek and toned look. 10-12 reps for 2 to 3 sets every alternate day can do enough to give the biceps the workout they need. Standard curls, hammer curls and barbell curls are some of the effective arm workouts for women.

Arm Workout Routine for Women #2: Triceps Extensions

Triceps extensions are to tone the triceps of your upper arms that form the rest of the 2/3rd part. Triceps extensions are an excellent form of arm workout routine for women to tone and strengthen your arms. To perform the extensions, keep your feet apart in line with your shoulders and with both hands hold a dumbbell over your head. Lower your hands by bending your hands behind your head. Hold for a while and return to the original position. About 10 to 12 reps for 2 to 3 sets can help flex the triceps muscles. Another type of triceps extension is performed by lying down on a bench and holding a pair of dumbbells above your head and lower your hands by bending your elbows. Bring your hands back to the original position. Women can achieve immense arm workout benefits by practicing these exercises regularly and in repetitions.

Arm Workout Routine for Women #3: Reverse Fly

Reverse fly is an arm workout routine to work on the arms, shoulders, back as well as the chest. For reverse fly, stand with your feet apart in level with your hips with your knees bent a little bit. Bend slightly forward, facing downwards and hang your arms straight down with dumbbells in both hands. The palms should be facing inside that is towards each other. Now, in a slow and steady motion raise both the hands out up to the shoulder level and then bring back to the original position. Repeat the same a few times. This exercise works not only on the arms but also shoulders, back and chest toning them into perfect shape.Thus women practicing these arm workout routines can expect to have a well-toned body like never before.

Arm Workout Routine for Women #4: Arm Raises

Arm raises are similar to reverse fly. For arm raises, stand with your feet apart in level with your shoulder. Hold a dumbbell in each hand on each side in an inward grip. Move your hand up sideways till they come to the shoulder level. Hold for a while and return to the original position. Repeat the same a few times. Apart from side arm raises, the arm can be raised in till shoulder level. While doing front arm raises, lift one arm at a time. This arm workout exercise for women will help you tone your arms as well as work on your shoulder muscles and is an excellent arm workout routine.

Arm Workout Routine for Women #5: Dumbbell Cross Jab

To work on the arms and chest, dumbbell cross jab is an ideal exercise for women. For this exercise, stand with your feet apart in line with the shoulders and keep your knees slightly bent. Hold a dumbbell in each hand and in front of your chest. Extend one arm in the opposite direction across your body. Make sure the arm is at shoulder level. Repeat the same with the opposite hand. A few reps of the dumbbell cross jab, and you can have sleek and toned arms in no time! This arm workout routine for women works on the muscles in the back and the shoulders in addition to the arms and chest.

Arm Workout Routine for Women #6: Push Ups and Planks

Push-ups and planks of any kind are beneficial for the arms and can be practiced as one of the routine arm workouts. While doing a push up, the body is pushed up and down with the help of the hands and arms. This works on the muscles in the upper arm as well as the forearm, flexing and strengthening them. Push-ups are a great way to tone arms. Different types of push-ups such as close leg push up, one arm push up, triangle push up and many more can be done. Similarly, standard planks or side planks can be done for a good workout of the arms and the core. In planks, you have to hold a position for a certain amount of time, which builds up tension in the muscles thereby toning them.


Arm workout routines are not just for men or body builders. Any woman who is a gym enthusiast or a fitness enthusiast can do these exercises to get those perfectly shaped arms. Apart from the mentioned exercises, other workout routines like dips and yoga poses can also help tone the arms. These arm workout exercises are extremely helpful to not only tone the arms, but also strengthen them. The muscles of the arms, shoulders and back can be easily worked on, as there is low fat collection in these parts of the body. So, there is no reason why arm workout exercises should stop at men. For all the women out there, go ahead, pick up that dumbbell and get started!

Pramod Kerkar

Written, Edited or Reviewed By:


Pain Assist Inc.

Last Modified On: August 3, 2017

This article does not provide medical advice. See disclaimer

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