Arm Exercises for Women - How to Get Strong & Toned

30 Women with Perfect Arms – Workout Motivation – How to Get Toned Biceps

Arm Exercises for Women

Have you ever dreamed of having amazingly toned Michelle Obama arms? Us too!

While we might not be able to afford the fabulous sleeveless dresses she often wears to show off her muscular biceps, we can certainly follow a simple workout and diet plan to get the best, toned arms. Watch out Michelle! We’ll challenge you to a push-up contest soon enough!

Best Workouts for Women: Good Routines, Great Results

Best Arm Toning Workouts for Women: Good Routines, Great Results

With some small changes to your diet and adding arm exercises for women to your fitness program, you’ll have killer arms in no time. It’s time to finally get rid of the “batwings” and tone those arm muscles into the ideal, muscular arms that any woman and man will be envious of!

How to Lose Arm Fat Fast

Best Arm Exercises for Women

The best way to get toned arms is through a two-prong approach: diet and exercise. In order to see your newly, beautifully toned arms, you’ll need to get rid of that flab under your triceps. Unfortunately, targeted weight loss is impossible, but if you reduce your overall body fat percentage, those batwings will shrink.

Women's Arm Exercises

Expert Tip:
A great protein-packed dinner is 6 oz. grilled salmon with Brussel sprouts and a baked sweet potato.

To reduce your body fat percentage, you’ll need to tweak your diet. Most women will start to see muscle definition around 16-20% body fat. The Centers for Disease Control and Prevention recommends aiming to lose between one and two pounds per week for healthy weight loss. This means watching what you eat.

One pound of body weight is equivalent to 3,500 calories. If you eat an average of 2,000 calories per day, you need to reduce your caloric intake by 500-1,000 calories per day in order to lose 1-2 pounds per week.

Start by cutting out excess sugars and carbohydrates. Focus on eating lean proteins, fresh fruits and vegetables, and complex carbs. Since you’ll be lifting more weight frequently, you’ll also want to eat more protein. You should aim to eat about one gram of protein per body weight, so if you weigh 120 lbs. you should eat 120 grams of protein per day. And don’t forget to drink lots of water!

Exercises to Get Beautiful, Toned Shoulders, Biceps, Triceps, and Forearms

Arm Exercises for Women to Get Beautiful, Toned Shoulders, Biceps, Triceps, and Forearms

Now that you have your diet dialed in, it’s time for the arm toning workouts. Cardio is still an important part of your workout program. Don’t skip it as it’s a great way to blast the fat away. You should aim to do at least 30 minutes of moderate cardio exercise a day. This could be anything from running to cycling to hiking. Find something that you love that makes you sweat and gets the heart rate up.

Even though your focus is on building beautifully toned biceps and arms, you still need to strength train your entire body 2-3 times a week. No one wants to look like Popeye! Focus on full body compound movements like, squats, deadlifts, and push-ups.

After you complete your full-body or, at minimum, lower body workout, it’s time to turn those arms into machines with the best arm exercises for women. Add these arm-focused exercises to build the best muscular and toned arms:

Shoulder Press

Arm Exercises for Women


Biceps Curl

Arm Toning Workouts


Triceps Dips

Best Arm Exercises for Women


Front Arm Raises

Front Arm Raises Women's Arm Exercises

Lateral Arm Raises

Lateral Arm Raises Arm Exercise for Women

Push-Ups and/or Triceps Push-Ups

Push-Ups and or Triceps Push-Ups Arm Exercises for Women


Triceps Kickback


Triceps Kickback Arm Toning Workouts

To get the most out of our arm toning workouts, start by doing each exercise for 3 sets of 12 reps with a weight that is light enough that you can complete all 12 reps without fail. After a few weeks you should be able to increase your reps to 4-6 sets of 12 reps. As your strength increases, you should also increase your dumbbell weight.

For the bodyweight exercises, it is perfectly acceptable to do your push-ups on your knees until you can build strength to move up to your toes. Don’t attempt the triceps push-ups until you have mastered the regular push-up. Triceps dips can be done with legs bent in a 90-degree angle (easiest) or with legs out straight (hardest).

Expert Tip: When doing push-ups keep your elbows in close to your body to really work your triceps.

We’re often asked how to get perfectly sculpted arms and now you have a list of the best arm exercises for women to give you those fabulous Michelle Obama arms quickly! By eating a healthy well-rounded diet, losing body fat, and toning your arms with arm-focused exercises, you’ll have beautifully toned arms that are just begging to be shown off in your best sleeveless dress!

Need some inspiration? Check out these perfectly sculpted arms brought to you by women’s arm exercises!

(Slideshow by: Alexa Erickson)


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