Arm workouts for women are important to perform routine activities for women. Arm toning and strengthening workouts are important throughout life say, Dan Agresti, an exercise physiologist.
Life is a lot much when you’re strong,” says Agresti. “It’s fun to know I can do just about any task.”
Having strong arms also serves us combat the physical pitfalls of our culture.
“We live in such a flexed-posture society, says Lori Incledon.
Being hunched over the computer, in front of the TV, and at the steering wheels of our cars takes a toll, she says. The shoulder girdle becomes stretched, the chest muscles get tighter. And we set ourselves up for reduced range of motion and potential injury.
“We’re never going to be able to reach for the cup on the highest shelf anymore” if we don’t balance out our muscles with exercise, says Incledon, of Chandler, Ariz.
Only proper arm workouts for women can help them in making their arms strong.
Arm workouts for women
1 Spiderman Push-Up
Spiderman Push-Up is one of the most important workouts in arm workouts for women.
To get started with this workout you need to follow some steps.
Start at the top of the push-up form. As you begin to lower yourself, bend one leg and take your knee up to your elbow. Now, as you push back up, back your leg to the origin position.
Alternate legs each rep.
2 Tricep kickbacks
Tricep kickbacks is also an amazing addition to the list of ‘arm workouts for women’.
You can start this workout by holding a dumbbell in each hand, hinge ahead from your hips, bending the knees to some extent. Bend your elbows to your back.
Arrange your arms behind you with your palms facing in. Your arms should be identical to the floor.
Squeeze your triceps, and then return to the initial position.
This counts as one rep.
Kneel with one foot planted on the ground and the other leg back – tall posture.
Weight in your hand starts by your sides then kick it back behind you.
Be cautious not to bend over but stay straight and allow your triceps do all the work.
3 Push-up on medicine ball
Place body in the push-up stands on the floor with feet on the fit ball. Now, activate core by drawing navel to spine and squeezing glutes.
Beginning with your body in plank position, lower chest towards the floor. Upon arriving the floor press your body backs up to the initial position.
4 Bench press
The bench press is another commonly used exercise in “arm workouts for women”.
To get started you need to be on your back, on a weight-lifting bench, plant both feet strongly on the floor.
Now, Reach up to grasp the barbell with both hands.
Pull the barbell down to your chest then shift it away from you. Do 8 to 12 repetitions of this workout.
Also read: Top 10 Calf Exercises For Women
5 Biceps curl
The bicep curl is an easy and efficient exercise for arm workouts. To get started this workout all you need to stand with feet shoulder-width apart, taking a dumbbell in your hand.
With palm facing ahead, bend your elbow and pull the weight up to your shoulders.
Now, lower your arm. Complete 8 to 12 reps and do the equal work on the other arm.
6 Horizontal row with dumbbells
First of all, hold a dumbbell in your hand and get on one hand and knee on a bench. Put your back straight, while keeping a dumbbell in the other hand.
Adjust your bent knee under hips and your hand below the right shoulder.
Holding your elbow gently bent for the hand with the weight, your palm should be standing inward.
Squeeze the abdominal muscles. Press shoulder blades together and lift the weight up till the upper arm is parallel to the floor and elbow is slightly back to you.
Return to begin and finish the set.
Do 8 to 12 reps, and change sides.
7 Overhead extension with dumbbells
To get started this arm workout for women you need to stand with feet hip-width apart and knees slightly bent. Also, hold a dumbbell in one hand.
Move your arm overhead, keeping the dumbbell vertically. Stay wrists straight.
Bend your elbow, dropping the dumbbell behind your head. Keep upper arm close to your head and elbows pointing to the ceiling.
Now, Straight your arms upward. Close off the reps for that arm and then repeat reps on the other side for a full set of 8 to 12 reps each arm.
8 Side raises with dumbbells
First of all, you need to stand tall with knees slightly bent. Taking a dumbbell in each hand. Allow your arms hang by your sides, palms facing in.
Keep a small bend in your elbows as you raise your arms out to the sides till the dumbbells are level with shoulders and palms facing the floor.
Now, lower your arms; repeat to make 8 to 12 reps.
9. Teapot Rows
Teapot Rows is an easy and efficient exercise in arm workouts for women.
To get started tone up your arms and strengthen your back muscles.
The teapot workout targets the Latissimus Dorsi, Rhomboids, Biceps, Trapezius muscles. Thus it is useful in arm workouts for women.
Put one leg on a stable surface and involve glutes and core for a solid foundation. Relax shoulders and neck, bend foundation leg slightly, forming a soft knee.
Next, place medicine ball in a single arm, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor.
Allow the medicine ball hang at arm’s length in front of your shoulders.
Bend your elbow and pull the medicine ball to the side of your torso. As you row the medicine ball, rotate the same side of your torso upward. Delay, and then lower your body and the weight back to the start.
10 Triceps push-up
To get started this arm workout you need to get into a push-up position. Make sure that your arms are straight but with knees on the floor and feet in the air.
Hands should be under your chest and closer together than in a regular push-up.
Squeeze abs and bend arms, bringing chest to the floor. Keep upper arms close to your sides and back straight. Elbows should point back, not out.
Straight your arms to the initial position.
Repeat for 8 to 12 reps at least.
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11 Alternating push-ups
For this arm workout, you need to position yourself in a push-up pose placing one hand on top of the medicine ball and the other hand on the floor. Slightly wider than shoulder-width away.
The arm that has the hand on the ball should be bent to some extent. Make a push-up by dropping your body down.
As you straighten up, quickly roll the ball under your body to the other hand, then complete another push-up again.
Repeat this sequence for as many as you can in the suggested amount of work time.
12 Arnold Shoulder press
Before starting this arm workout you need to warm-up with 3 sets x 15 repetitions with light weight to get the blood flowing.
Now all you need is to sit on an exercise bench with back support. Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
Lift the dumbbells as you rotate the palms of your hands till they are facing forward.
Continue raising the dumbbells till your arms are extended above you in straight-arm position.
Pause at the top, and then drop the dumbbells to the original position by rotating palms towards you.
Repeat for the desired number of repetitions.
13 Cable chest fly/cable crossover
As a heads up, the cable machine will have independent arms or movable sides.
Assure the pulleys are sitting at the top of the machine. Choose a weight that lets you perform 12 to 15 reps, max.
Once you’re set to go, stand tall, lean ahead slightly and hold both handles.
Keep feet collectively, or you can try a split stance. With arms bent to some extent, press both handles together using arms and chest and hold for 3 seconds.
Gradually bring arms back to initial position.
Try to aim for 3 sets and rest for 45 seconds within.
14 One-Arm Push-Up
In the list of ‘arm workouts for women’ One-Arm Push-up is an efficient exercise. But it’s hard to get started with this workout. You may face balancing issue while doing this workout.
Keep practicing and soon you will be able to complete this workout easily.
To get started with this workout, you need to open your legs wider than normal.
Now, take one hand off the ground and shift your weight to your advantage, and perform a regular push-up.
15 Scorpion Push-Up
This arm workout can be started at the top of the push-up position. As you begin to lower yourself during the push-up workout, take one leg off the ground and over your body.
Then put it on the ground. As you push yourself back up, return your leg. You can try this workout by altering your leg.
16 Ring Push-Up
If you can do regular push-up then this workout is quite easy for you. You can simply grab a pair of rings that are two to four inches off the ground. Now, perform a regular push-up.
Also read: Top 8 Upper Body Workout For Women
Arm Workouts For Women Video