I’m often asked what are the best women’s arm toning exercises. Over the years I’ve tried them all I’m sure and a handful of them have really stuck with me. This is mainly because they work and I’ve seen the results, but also because I enjoy these particular exercises.
There’s not much point adding women’s arm toning exercises to your routine if you dislike them as it’s unlikely you’ll stick with them or if you do you may not perform them properly as you’ll just want to move on to the next exercise. Because of that, only select the women’s arm toning exercises that you enjoy. It’s far better to have those in your routine than ones you dread doing.
Here’s a list of a few that I find both fun to do, yet are challenging as well as rewarding. I’ve included two from each muscle group, you can choose to do both or just do one. If you do both then try performing them as a superset. If you choose just one from each muscle group then perform three sets of at least 12 repetitions.
You’ll need dumbbells for most of these exercises. Choose a suitable weight for your level, if you are a beginner choose a very light weight to start with.
Chest
Chest press
Lie back on a bench or a Swiss ball holding the dumbbells in each hand, close to your chest with your elbows bent. Now press the weights up slowly then lower back down.
Push ups
Simple yet effective, push ups are excellent for strengthening your chest area and can be done at home without equipment.
Shoulders
Arnold press
Sitting on a bench, hold a pair of dumbbells in each hand at the level of your shoulders. Face your hands inwards and slowly press the weights up as you twist your hands so they are facing outwards when you reach the top. Pause at the top for a couple of seconds and lower back down twisting your hands back so they are again facing inwards.
Dumbbell lateral raise
Standing with your feet hip width apart, hold a dumbbell in each hand, arms down by your sides. Slowly raise your arms out and up to the level of your shoulders, keeping your hands facing downwards. Lower back down slowly to the starting position.
Biceps
Concentration curl
Sitting on a bench, legs wide apart, resting one elbow on your inner thigh. Hold a dumbbell in that hand and slowly curl it up towards your shoulder then curl back down. Keeping everything still, only moving your forearm up and down with slow, steady movements.
Repeat the same with the other arm, performing the same amount of repetitions.
Hammer curl
Stand with your feet shoulder width apart, with your arms down by your sides. Hold a dumbbell in each hand with your wrists facing each other. Slowly curl both weights up towards your shoulders then lower back down to the starting position.
Triceps
Triceps kickback
This exercise is great for strengthening those flabby triceps which seem to appear in your late 30s! Hold a dumbbell in one hand, then place your opposite hand and knee on a bench. Your other leg rests on the floor, directly below your torso, with your knee slightly bent. Keep your back straight.
Tuck the elbow with the weight in it, into your side with the elbow bent at a 90 degree angle. Now extend your arm back so your wrist, elbow, and shoulder are all in line. Lower the weight back down to a 90 degree angle.
Repeat the same number of reps with the other arm.
French press
Sit on the end of a bench and hold a dumbbell with both hands with you arms outstretched above your head. Slowly bend your elbows, lowering the weight towards the back of your neck. Lift back up to the starting position. Keep your elbows close to your ears at all times throughout this exercise.
I hope you find these women’s arm toning exercises helpful. If you have any more to add feel free to leave a comment below.
photo credit: House Of Sims
Similar fat burning exercises info:
- Best Arm Toning Exercises for Women Last week’s post on Women’s Arm Toning Exercises got...
- Great Toning Exercises – Part 1 If you have a Swiss ball or have access...
- Lose Belly Fat Tips Although you cannot specifically spot reduce fat, you can...
- Great Toning Exercises – Part 3 This next part in the series on “Great Toning...
- Gym Leg Workout For a good gym leg workout there’s always plenty...
