Some arm exercises for women

A woman at the bottom position of a chair dipChair dips


Arm exercises for women, specifically, the chair dip is a good move to work your entire triceps area. Sit on the edge of the chair with your feet together. 

1. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. 

2. Bend your elbows 90 degrees and lower yourself toward the floor. 

3. Straighten your arms, raising your body back to the start position. 

4. Do 8 reps and a minimum of 3 sets.  

More arm exercises for women


Arm exercises for women promotes the basic bicep curl for great toning and strength. 

This arm exercise for women is the gold standard for biceps. 

1. Stand with your feet shoulder-width apart. Hold a 5-pound dumbbbell in each hand in front of your hips, palms facing out. 

2. To begin, bend your left arm 90 degrees so your left arm is parallel to the floor. 

3. Curl your right hand toward your shoulder. Then lower it back down to the start position while keeping your left arm in place. 

4. Do 8 curls with your right arm, keeping both elbows close to your ribs. 

5. Switch sides, doing 8 curls with your left arm. 

6. Once you've done both sides, curl both arms simultaneously toward your chest and then bring them back towards the starting position. Do 8 reps of this double curl and a minimum of 3 sets.  

Woman on her back at the bottom position of a tricep extensionLying tricep extensions


This arm exercise for women is a fantastic addition to your exercise routine. 

1. Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head.

2. Pause, then lift the weights back to the starting position. That's one rep. Do a total of 8-15 reps and at least 3 sets. 

Woman bent at 45 degree angel doing tricep kickbacksTricep kickbacks


1. Start this arm exercise for women with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. 

2. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. 

3. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. 

4. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position. 

5. Repeat the movement for the prescribed amount of repetitions. Aim for 8-15 reps and a minimum of 3 sets. 

For variation this exercise can be done one arm at a time. 

Woman standing straight up doing overhead cable tricep extension repsOverhead tricep extensions with cable


1. Attach a rope to the bottom pulley of the pulley machine. 

2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position. 

3. Slowly lower the rope behind your head and hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched. 

4. Return to the starting position by flexing your triceps as you breathe out. 

5. Repeat for 8-15 reps with a minimum of 3 sets. 

For variation you can also do this seated with a bench that has back support, or you can use a dumbbell instead of a rope. 


1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

2. The palms of the hands should be facing your torso. This is your beginning position. 

3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. As a tip, focus on keeping the elbow stationary and only moving your forearm. 

4. After the brief pause, inhale and slowly begin to lower the dumbbells back down to the starting position. 

5. Repeat for a total of 8-15 repetitions and a minimum of 3 sets. 

For variation you can do this movement seated with your back supported. You can also do one arm at a time, alternating back and forth between arms. 

All these arm exercises for women should be very beneficial for shaping and building your arms to perfection. 

› Arm exercises for women
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