Arm Exercise Routines for Women

Many women of all ages desire to tone up their arms for appearance and strength. They especially want to avoid the sagging appearance that often occurs in the arms. Toned arms can be achieved by regularly doing a few simple exercises.

  1. Preparation

    • Take three to five minutes to thoroughly stretch. Failing to stretch can leave you a bit sore the next day and might lead to a muscle pull. Also stretch after your workout.
      Wearing shoes, even if you're just working out your arms at home. Shoes will protect your feet and help you maintain balance and keep your footing.

    Biceps

    • Biceps curls work the upper part of your arms, and can be done sitting or standing. If standing, position your feet shoulder-width apart, and stand with your knees unlocked and relaxed. When sitting, keep your back straight at all times.
      Keep your elbows close to your sides, and raise by your arms in a slow, controlled motion toward your shoulder. Keep your palm facing your shoulder. Biceps curls can be done by alternating the right and left arms, or by doing both arms at the same time with dumbbells.
      Do three sets of eight to 12 repetitions per arm, taking thirty seconds to rest between sets. If you are new to working out with weights, do not push yourself too hard and start out with a lower amount of repetitions.

    Triceps

    • The triceps area is one that notoriously sags on women, resulting in hanging arm flab. To work out your triceps, stand with your feet shoulder-width apart, and your knees relaxed and unlocked.
      To perform a triceps extension exercise, hold a dumbbell at your side, with your thumbs facing away from you, then lift your arm straight up over your head in a slow controlled motion. Once your arm is straight in the air, bend your arm at the elbow to bring the weight toward your back---you will feel a slight stretching in the back of your arm if you do this correctly.
      Straighten your arm back up for one repetition. Do three sets of eight to 12 repetitions of triceps extensions, again taking a thirty-second break between sets.