The 3 Best Arm Workouts For Women

The 3 Best Arm Workouts For Women

These 3 arm exercises are how you can get the toned arms you’ve always dreamed of.

The best way to build upper body strength and get lean and toned is resistance training. By using your own body weight, or adding in extra dumbbells or kettlebells, combined with good form and control, you’ll have a better chance of chiseling those arms. To avoid injury, only use weights you can comfortably lift and control; once you feel strong enough, you can start upping the ante.

Lateral Raise (aka Side Raise)

Works: shoulders, core

  • Stand straight with knees slightly bent. Grab a dumbbell in each hand; let your arms dangle by your sides. Be sure your palms are facing in.
  • With your elbows slightly bent, raise your arms out to the sides until your dumbbells are level with your shoulders, continuing to keep your palms facing the floor.
  • Lower your arms; complete 8 to 12 reps.

Triceps Push-Up

Works: pectorals, deltoids, core


  • Starting from a standard push-up pose, position your arms straight with knees on the floor and feet in the air. Be sure your hands are under your chest, and closer together than you would in a regular push-up.
  • Tighten your abs, bend your arms, and bring your chest toward the floor. Ensure your upper arms stay close to your sides; maintain a straight back. Elbows should point behind, not out.
  • Straighten arms to the original starting position; repeat for 8 to 12 reps, or as many as you can do.


Works: pectorals, deltoids (shoulders)

  • Start laying down, with your belly on the floor, and your feet about 15-20 centimeters apart. Have your palms flat on the ground, and slightly wider than shoulder-width.
  • With your body straight and long, come up onto your toes and lift your body off the floor with your arms, fully extending them. Then, bend your elbows slowly while lowering your chest to the floor.
  • Stop about 10-15 centimeters before you touch the ground with your stomach; try keeping your back and legs straight along a single plane.
  • Push your body back up to its original position (that’s a single push-up!).
  • Push back up into the original position. That’s one push-up.
  • Aim for doing three sets of 8-12 reps.

Photo credit: Master1305/; Undrey/

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