Strong and well-toned arms greatly enhance your appearance and give an indication of a fit body. However, toned arms are something that people, particularly women, find difficult to accomplish. Moreover, most of us suffer from the misconception that toning and working out our arms would mean bulking them up by building big muscles. Thus, women are often reluctant to go through the process of arms workouts. The arm exercises given below will help you to get stronger, toned and leaner arms. The best part is that most of these can be done in the convenience of your home and aim at toning your biceps, triceps and shoulders.
Exercise For Arms
1. Biceps and Arm Circles:
Apart from working out your arms, this arms exercise is apt for those who want a full body workout. Start off by standing with your legs apart, slightly wider than hip-width, holding a 5 to 8 pound dumbbell in each hand. Your elbows should be bent and palms should be facing up. With your spine straight, squat and circle your left hand up in towards your shoulders in a circular motion. Now reverse it to lower your hand to the starting position. Perform 16 repetitions and then do the move with your right hand.
2. Alternating Bicep Curl:
Stand straight with your legs shoulder-width apart, holding a pair of dumbbells in each hand. Keep your upper arm close to the body and curl one dumbbell up to your shoulder. Now as you lower your arm, do the same with the other arm. Keep on alternating your arms during the exercise. Start off by doing 8 repetitions on each arm. This one of the exercises for arms is perfect for women as it tones but doesn’t build muscles.
3. Opposite Arm and Leg Lift:
This exercise for arms strengthens your arms and legs, while stretching your back. Thus, it involves all the four limbs of your body. Start off by extending your right arm forward and stretching your left leg back at the same time and flex your foot. Hold this position for 5 seconds. Then return to the starting position and perform the move with your left arm and right leg. That counts to one repetition. Perform 10 to15 repetitions.
[ Read: Yoga For Weight Gain ]
4. Pullovers with Dumbbells:
This exercise aims at working out your biceps and triceps. You can start off by lying on an exercise bench or a large couch cushion with 5 or 8 pound dumbbells in both hands and your arms extended over your chest. Now lower the weight slowly behind your back and return the weight back to the starting position. Perform 15 repetitions.
5. Push-up on a Ball:
You need to learn balancing yourself on a ball before trying this exercise. Maintaining stability is also very important. Start off by lying with your abdomen on an exercise ball and place your hands forward on the floor until the ball rests under your thighs. Now bend your elbows and pull your navel in towards your spine. Lower your upper body to the floor and hold this position for 3 seconds. Then push up such that your elbows are straight, but not locked. Your head should be in line with your spine and your abs engaged. Start off by doing 5 repetitions and gradually move on to 15.
6. Plank Arm Row and Rotate:
This exercise for arms works out your biceps, triceps, shoulders, chest, upper back and abs. Start off on the floor in a push-up position, balancing your body on your hands and toes. Ensure that your body forms a straight line from head to heels. Move your feet slightly wider than shoulder-width apart. Keeping your hips level, lift your left hand off the floor and bend your left elbow behind you to bring your hand next to your shoulder. Return to the starting position and repeat this move by rotating your torso to the right such that your left elbow points up. Then return to the starting position. This counts to one repetition. Perform 2 sets of 10 repetitions, alternating sides.
[ Read: Low Back Pain Exercises ]
7. Kickback with a Twist:
This exercise is best for getting firm and sleek triceps. Start off by standing with your feet slightly wider than shoulder-width apart, your arms by your sides and holding a 5 to 8 pound dumbbell in each hand. Keeping your back straight, bend your legs slightly and lean forward such that your torso is almost parallel to the ground. Now raise your elbows to make your lower arms even with your back. Ensure that your elbows are bent to 45 degree angles with your palms facing each other. While your upper arms are still, extend both hands behind you and then rotate your wrists such that your palms are up. After this, turn your palms back to make them face each other and bend your elbows to bring the weights back towards your body. This completes one repetition. Do 3 sets of 15 repetitions.
8. Pilates Press:
This exercise targets the triceps and biceps, shoulders, the back, chest and abs. Start off in push-up position, balancing your body on your hands and toes. To make it easier, you can keep both your knees on the floor. Now bend the knees at an angle of 90 degrees so that your toes are pointing up. Keeping your arms close to your body, bend your elbows directly behind you. While doing so lower only a few inches towards the floor and press back up. Perform 8 to 10 repetitions and switch legs to complete one set. You are required to do 2 sets.
9. Triceps Swing:
Start off by lying face up on the floor with your knees bent and holding a 5 lb dumbbell in each hand. Keep your hands a few inches off the floor. With your arms straight, raise your left arm over the chest while keeping the right arm overhead. Lower it to the starting position and repeat. Do 15 repetitions with your left arm and then do this move with the right arm. Try doing 2-3 sets.
[ Read: Yoga Asanas For Balance Weight ]
10. Dip Kick:
This exercise is great for working your shoulders, upper back and triceps. Start off by sitting on the floor with your knees bent. Now lean your torso back at an angle of 45 degrees, placing your palms on floor under shoulders with fingers facing out. Bring the left knee to your chest and place the left foot on the right knee. Bending your elbows directly behind you, now lift your hips a few inches.
11. Shadow Boxing:
Start off by standing with your feet shoulder-width apart. Keep your knees soft and your core engaged. Staying in this position, punch across your body, doing 15 repetitions on each side. For upper cuts, you can start off with your arm bent at a 90 degree angle and punch upwards across your chest, doing 15 repetitions on each side. You can add weights to increase intensity. This exercise should be performed at least 2 to 3 times with 15 to 20 repetitions each.
[ Read: Neck Strengthening Exercises ]
12. Forearm Plank:
Start off by getting into a push-up position. Putting all your weight on your forearms and toes, align your elbows on the floor under your shoulders. Making a straight line from your head to your heels, hold this position for 20 seconds and breathe gently. Place your knees on the floor and take rest for 30 seconds. This exercise should be done 3 times in a day with a total of 6 repetitions.
13. Get-Up Plank:
This arms exercise is quite apt for giving you strong arms, back and shoulders. Start off in a modified side-plank position with your legs stacked and your knees bent. Holding a kettle bell in your right hand; bend your right elbow such that your weight rests against your forearm. Now lift your hips, making your body straight from the knees to the shoulders while pressing the kettle bell up to the ceiling. Switch sides and do 3 sets on each side.
[ Read: Brain Exercises To Improve Concentration ]
14. Clean and Press Windmill:
This exercise is suitable for working out your legs and glutes in addition to your arms. Start off in a standing position with your feet shoulder-width apart and a free weight between them. Pushing your hips back, lower your body to squat and grab the weight with your left hand. Now push through your feet and rise to the standing position, while lifting your weight towards your left shoulder and up overhead. Bend from your waist towards your right enabling your right foot to turn out while your right hand is on the inside of your right leg. Keep on bending sideways, sliding your right hand down to the foot and keeping your left hand overhead. Reverse this movement to return to the squat position and repeat it with the other side.
15. Biceps Curl with Alternating Lunge:
This exercise is great for getting a firmer lower body in addition to long and lean arms. Hold a dumbbell or water bottle in each hand and stand with your knees slightly bent. Take a step forward with your right leg and lower your body into lunge position. While doing so, make sure that your front knee does not go past your toes. Simultaneously, tighten your left bicep and curl your left hand towards your chest. Switch sides and repeat.
[Video: Biceps Workout For Women]
Hope you would find these arm exercises for women immensely useful. Share your thoughts below.