What are the best arm exercises for women? We have them all. Sculpt strong and toned arms fast with these 6 strengthening exercises.
1- Lateral Arm Raises
- Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Start with the right side first. With control, keep your arm straight (but don’t lock that elbow), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor.
- Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision; your arm isn’t directly out to the side, but slightly forward.
- Do the same move with your left arm.
- Then do both your right and left arms at the same time.
- Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.
2- Up-Down Plank
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- This counts as one rep. Do two to three sets of 10 reps.
3- Overhead Triceps Extensions
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air and then slowly bend the arms to lower. This counts as one rep.
- Complete two to three sets of 10 to 12 reps.
- Begin in plank position with straight arms and legs. Your wrists should be directly below your shoulders. If this is tough to hold, rest one or both knees on the floor.
- Keeping your core engaged, inhale as you bend your elbows out to the sides, lowering your torso toward the floor. Keep your body in one straight line, and don’t let your lower back sag or your hips hike upward.
- Exhale to straighten your arms, coming back to plank position. This counts as one repetition.
- Complete as many reps as you can, aiming for 20. Do two to three sets.
5- Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
- Perform two to three sets of 10 to 12 reps.
6- Triceps Dips
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Do two to three sets of 12 reps.