Updated: May 30
Here's a sample arm workout for women that targets the biceps, triceps, and shoulders. Perform this routine two to three times a week, allowing at least one day of rest between sessions. Adjust the weights and repetitions according to your fitness level and gradually increase the intensity as you progress.
Warm-up: Begin with five to ten minutes of light cardio, such as jogging or cycling, to warm up your muscles and increase blood flow.
Bicep Curls (3 sets of 12 reps):
Stand tall with a dumbbell in each hand, palms facing forward, and arms fully extended by your sides.
Keeping your elbows close to your body, curl the weights toward your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.
Tricep Dips (3 sets of 10 reps):
Sit on the edge of a bench or chair with your hands gripping the edge behind you, fingers facing forward.
Extend your legs in front of you and slide your body off the bench, keeping your arms straight.
Slowly lower your body by bending your elbows, aiming to bring your arms to a 90-degree angle.
Push back up using your triceps, returning to the starting position.
Shoulder Press (3 sets of 10 reps):
Hold a dumbbell in each hand at shoulder level, palms facing forward, and elbows bent.
Press the weights upward, fully extending your arms overhead while keeping your core engaged.
Lower the weights back down to shoulder level with control, maintaining proper form throughout the movement.
Hammer Curls (3 sets of 12 reps):
Stand tall with a dumbbell in each hand, palms facing your sides, and arms fully extended.
Keeping your palms facing inwards, curl the weights toward your shoulders, focusing on your forearms and biceps.
Pause at the top of the movement, then slowly lower the weights back down to the starting position.
Lateral Raises (3 sets of 12 reps):
Stand tall with a dumbbell in each hand, palms facing your thighs.
Raise your arms out to the sides until they are parallel to the ground, maintaining a slight bend in your elbows.
Hold for a moment, then lower the weights back down with control.
Push-Ups (3 sets of 10 reps):
Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward.
Lower your body by bending your elbows until your chest is just above the ground.
Push back up, fully extending your arms, and keep your core engaged throughout the movement.
Cool-down: Finish the workout with five to ten minutes of light cardio and stretching exercises to promote recovery and flexibility.
The Best Arm Workout for Women
Remember to listen to your body, use appropriate weights, and maintain proper form throughout each exercise. If you're new to strength training or have any health concerns, it's always a good idea to consult with a fitness professional before starting a new exercise program.