Beginner Arm Workouts for Women

When approaching a new strength-training workout, many women often quickly communicate their desire to have toned arms as opposed to bulky ones. They know what they want, but they are not exactly sure how to get it. By starting with a few targeted strength-training exercises, not only can you get toned, sculpted arms, but you can also realize the countless benefits they provide. Strength training increases bone density, helps you burn more calories, and assists in combating muscle loss. Incorporate two or three arm workouts in your weekly routine and you will perceptibly improve your stamina and strength in only a few weeks.

  1. Warm-Up

    • If you do not have a treadmill, march in place to warm up.

      Before you pick up weights of any size, you want to make sure your muscles are warm. Begin your workout by walking on the treadmill for three to five minutes. Keep your elbows bent at a 90-degree angles and pump your arms as you walk. Step off of the treadmill and roll your shoulders backward five times, then forward five times. When you warm up you will become mentally and physically prepared for your workout and reduce your risk of pulling a muscle.

    Biceps Curls

    • Change a traditional biceps curl to a hammer curl by turning your palms to face each other.

      To work the front of your upper arms, grab a pair of 1- to 5-pound dumbbells. Stand with your knees slightly bent and your feet directly in line with your hips. Keep your elbows close to your sides and turn your palms forward. Bend your elbows to bring the dumbbells close to your shoulders as you breathe out. Inhale as you slowly lower the weight making sure you leave a slight bend in your elbow even at the bottom of the exercise. Complete three sets of 10 to 15 biceps curls.

    Overhead Triceps Extensions

    • Be safe by using a secure grip and selecting an appropriate weight.

      Use a single dumbbell to work the back of your upper arms. Start by holding one end of a 5-pound weight with both hands. Extend your arms so your biceps are beside your ears and the dumbbell is above your head. Keeping your elbows close to your head and facing forward, bend your arms to lower the dumbbell behind your head. You do not need to bend your elbows beyond a 90-degree angle. Exhale as you straighten your arms. Complete three sets of 10 to 15 triceps extensions.

    Seated Shoulder Press

    • When sitting on a stability ball, make sure your feet are flat on the ground.

      Holding the pair of 1- to 5-pound dumbbells you used for biceps curls, have a seat on a chair, bench or stability ball to begin your shoulder work. With your elbows in line with your shoulders and each of your arms forming a 90-degree angle by your side, hold the dumbbells at forehead height. Straighten your arms and press the weights over your head as you exhale. Inhale and slowly lower the weights back to their 90-degree angle position. Complete three sets of 10 to 15 shoulder press repetitions.

    Considerations

    • Weight-lifting gloves provide a comfortable layer of padding between your hands and the weight.

      Always speak with your doctor before beginning a new exercise program. During strength workouts you can wear weight-lifting gloves for added safety. Adjust the size of the weights to meet your fitness level. The weights should be light enough to complete 12 repetitions maintaining good form, but heavy enough to tire your muscles toward the end of each set.