Try This Amazing Arm Routine for Women

If you want to tone your arms, we have prepared a list of what we consider to be the best arm exercises for women. Take a look and include them in your exercise routine today!
Try This Amazing Arm Routine for Women

Last update: 16 December, 2018

When faced with innumerable gym machines that crowd fitness rooms, there are many women who do not always know how to work their arm muscles. Therefore, in the following article, we will review the best arm routine for women.

Certainly, the arm routine for women that we have prepared, includes multiple exercises to workout and tone the arm muscles. As you well know, the number of sets and repetitions will depend on your goals.

The best arm routine for women

Here is a list of the best arm exercises for women:

1. Tricep extensions

The first exercise that we will include in this arm routine for women is tricep extensions. To start the exercise, you must stand with your feet at hip width, with your knees slightly bent, holding the dumbbell in both hands.

Your arms should be stretched over your head while you hold the weights. Next, bend your elbows, lowering the dumbbell behind your head. Keep your upper arms close to your head while keeping your elbows pointing towards the ceiling.

2. Closed barbell bench press

First of all, this exercise is an amazing movement that allows you to work on and define your triceps. It requires that you use more than one joint, so it is easy to increase the weight quickly, in comparison to other exercises. This will allow you to continue pushing and challenging these muscles.

bench press is one of the arm exercises for women

It is very simple: you should lay on your back on a bench. Then, hold the bar with an overhand grip at the width of the shoulders. Next, straighten your arms to hold the bar at the level of your sternum. Lower the bar and pause, and then press the bar back into the starting position. Remember, the elbows should be as close to your sides as possible.

“Your biggest opponent is not the other person; it’s human nature.”

– Bobby Knight-

3. Underhand pull-ups

On the other hand, underhand pull-ups or bicep chin-ups are a perfect exercise to work on your own body and define your arm muscles. In fact, it is a very effective exercise since you have to use the biceps to lift your body weight.

pull-ups are one of the arms exercises for women

To do it, grab the bar with the hands slightly separated and with your palms facing towards you. Like chin-ups, the goal is for you to lift your chin above the bar and return to the starting position to complete one repetition. It is important that once your chin is above the bar, pause for a second, and then slowly lower your body to perform another repetition.

4. Tricep push-ups

Fourth, we consider triceps push-ups to be an ideal alternative to be able to work your arms using your own body weight. The process is simple, as with traditional push-ups, you must start face downwards on the floor, in a plank position, and place your hands at shoulder width apart. Then, lower your body until your chest almost touches the floor while you inhale. At this point, you should try to use only your triceps and some of your pectoral muscles to perform the bend.

Keep in mind that it is a complicated exercise and you may have a few problems if you are a beginner. Therefore, we recommend that you bend your knees to make it easier, or that you perform the exercise against the wall, instead of against the ground. On the contrary, for those who have more experience, we recommend that you put your feet on a higher surface to increase the resistance.

5. Barbell curl

Finally, we recommend the barbell curl, an ideal exercise to perform with a bar. You can add whatever weight that you deem appropriate to the ends of the bar. To perform the exercise, we recommend that you stand with your torso upright while holding the bar with both hands at shoulder height and palms facing forward.

barbell curls are one exercises in this arm routine for women

Likewise, while preventing the upper part of the arms from moving, pull the bar forward while contracting the biceps and exhaling. Keep in mind that only your forearms should move. The idea is to perform this movement until the biceps are fully contracted and the bar is at shoulder level.

Ideally, hold the position for a second and squeeze the biceps firmly when the bar is at the highest point. Slowly, you can start lowering the weight to the starting position to finish a repetition.

In conclusion, we hope that our arm routine for women looks interesting and that you can include it in your gym sessions. We are convinced that you will be motivated by the results!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.