Ready to rock those tank tops and show off some awesome arms?
If you're new to working out or already love the gym, we've got some super fun arm exercises for women.
Imagine waving without the wiggle, easily lifting heavy bags, and feeling strong and confident.
Let's get those arms moving and have a great time:
Best Arm Workouts For Women
Here are the best arm-building workouts for women:
1. Gripzilla Tornado
Using the Gripzilla Tornado can significantly enhance arm strength for women.
By gripping the device and curling it upwards towards the chest, you engage the muscles in your forearms and biceps.
The adjustable resistance allows you to match the workout to your current strength level and gradually increase it as you get stronger.
Step-By-Step Guide:
- Grip the Gripzilla Tornado with the roller at the bottom.
- Adjust the resistance level to match your strength.
- Stand up straight and extend your arms.
- Curl the Tornado upwards towards your chest.
- Flex your wrists and contract your forearms, avoiding any jerky movements.
- Try different hand positions and movements to vary your workout.
2. Gripzilla Dynamo
The Gripzilla Dynamo is an excellent arm workout for women of all ages.
By rotating the Dynamo in both directions, you work out the muscles from different angles, promoting balanced muscle development.
The adjustable resistance feature lets you personalize your workout to match your fitness goals and gradually increase the challenge as your strength improves.
Step-By-Step Guide:
- Use the knobs to set the resistance on the Gripzilla Dynamo.
- Set the resistance level according to your fitness goals.
- Pick a hand position—horizontal, vertical, or at a 45-degree angle.
- Rotate the Dynamo in both directions to work your forearm muscles.
- Personalize your workout with different moves.
- Begin with a comfortable resistance level and gradually increase as you get stronger.
3. Hand Grippers
Hand grippers are a straightforward and effective tool for boosting arm strength.
By squeezing the handles together, you primarily work on your grip strength, which is crucial for many everyday activities.
The repetitive motion of closing and releasing the gripper helps to tone and build the muscles in your hands, wrists, and forearms.
Step-By-Step Guide:
- Select a hand gripper with a resistance level suitable for your strength.
- Place the gripper in your hand, with your fingers wrapped around one handle and your palm pressing against the other.
- Ensure your hand is centered on the gripper, with your thumb on one side and fingers on the other.
- Close the gripper by squeezing the handles together as tightly as you can.
- Hold the gripper in the closed position for a few seconds, then slowly release the handles.
- Perform multiple repetitions, switching hands to ensure both hands get a workout.
- Take short breaks between sets to avoid overworking your hand muscles.
4. Gripzilla Spinster
The Gripzilla Spinster offers a unique way to improve arm strength through a twisting motion.
By attaching a suitable weight and rotating the device, you engage your wrist and forearm muscles extensively.
This arm exercise for women at home promotes strength and flexibility in these areas, which can enhance your performance in various sports and daily activities.
Step-By-Step Guide:
- Securely attach a weight to the Gripzilla Spinster using the provided cable. Ensure the weight is appropriate for your fitness level to prevent injury and allow for effective training.
- Hold the Spinster with both hands, ensuring a firm and comfortable grip on the handles. Your hands should be positioned so that you can perform the twisting motion effectively.
- Begin the exercise by twisting the Spinster in a controlled manner.
- Rotate your wrists and forearms, engaging the muscles through the full range of motion.
- As you twist, make sure to move slowly and deliberately.
- Perform the twisting motion for a set number of repetitions or a specific duration, as per your workout plan.
Arm Workouts For Women With Weight
Let’s take a look at the best arm workouts for women without weight that can be done at home:
5. Bicep Curls
Bicep curls help make your arms stronger and toned. They target the muscles in the front of your upper arms, called the biceps.
Doing these curls regularly can help you lift things easier and improve your overall arm strength.
Step-By-Step Guide:
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Keep your elbows close to your torso and your upper arms stationary.
- Slowly curl the weights towards your shoulders while exhaling, keeping your wrists straight.
- Hold the contraction for a second, then slowly lower the weights back to the starting position while inhaling.
6. Upright Row
Upright rows are great for building strong shoulders, arms and upper back muscles. They help you stand up straighter and improve your posture.
By doing upright rows, you can make carrying groceries or bags less tiring because your shoulders, arms and upper back will be stronger.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of you with an overhand grip, hands slightly closer than shoulder-width apart.
- Keep your back straight and pull the weights up towards your chin, leading with your elbows.
- Pause at the top of the movement, then slowly lower the weights back down to the starting position.
7. Tricep Kickbacks
Tricep kickbacks work the muscles at the back of your arms, called the triceps. These muscles are important for pushing movements, like when you push open a door or lift something heavy.
These are among the best arm workouts for women with weight that can help tone the back of your arms and make them look more defined.
Step-By-Step Guide:
- Hold a dumbbell in each hand and bend your knees slightly.
- Lean forward from your hips while keeping your back straight, with your upper arms close to your body and elbows bent at 90 degrees.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Slowly lower the weights back to the starting position, keeping your upper arms still throughout.
Arm Workouts For Women Without Weight
Let’s take a look at the best arm exercises for women without weight:
8. Inchworm
Inchworms are a full-body exercise that strengthens your arms, shoulders, core, and legs.
They also improve flexibility in your hamstrings and back. Inchworms are like a mini workout for your whole body and can help you become stronger and more flexible over time.
Step-By-Step Guide:
- Stand up straight with your feet hip-width apart.
- Bend forward at the waist, keeping your legs straight, until your hands reach the floor.
- Walk your hands forward until you reach a high plank position, keeping your core engaged.
- Hold the plank for a second, then walk your hands back towards your feet.
- Stand up straight to return to the starting position.
9. Plank Tap
Plank taps are a great way to strengthen your core muscles, including your abs and obliques.
They also work your shoulders and arms.
Plank taps are among the best without-weight arm exercises for ladies that also help improve stability and balance, which are important for everyday activities like walking and bending.
Step-By-Step Guide:
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Keeping your core engaged and hips stable, tap your right hand to your left shoulder.
- Return your hand to the starting position, then tap your left hand to your right shoulder.
- Continue alternating sides, focusing on maintaining a strong plank position throughout.
10. Side Plank
Side planks are excellent for strengthening your core muscles and improving stability in your arms, hips and shoulders.
They target the muscles on the sides of your torso, called the obliques, as well as the muscles along your spine.
By doing side planks, you can build a stronger core and reduce the risk of back pain.
Step-By-Step Guide:
- Lie on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your bottom elbow, keeping it directly below your shoulder.
- Lift your hips off the ground, creating a straight line from your head to your heels.
- Hold this position, engaging your core and glutes, for the desired amount of time.
- Switch sides and repeat.
Arm Workouts For Women At Home
Let’s find out some really cool arm workouts women can do at home:
11. Resistance Band Pull-Apart
As you pull the band apart, you engage your arm muscles, especially the rear deltoids and the upper back. This can lead to toned arms and better definition.
Additionally, using a resistance band allows for controlled movement, reducing the risk of injury.
Overall, it helps build strength and stability in your arms, making it among the top arm exercise for women of all ages.
Step-By-Step Guide:
- Keep your arms straight in front of you at chest level.
- Your palms should face down.
- Slowly pull the band apart by moving your hands out to the sides.
- Keep your arms straight and squeeze your shoulder blades together.
- Hold the position for a second when your hands are far apart.
- Slowly bring your hands back to the starting position.
- Repeat for 10-15 reps.
12. Diamond Push-Ups
Diamond Push-Ups are a fantastic at-home exercise for toning the arms, particularly the triceps, which are located at the back of the upper arm.
By positioning your hands in a diamond shape, you place more emphasis on these muscles compared to regular push-ups. This helps to create lean and strong arms, enhancing your overall upper body strength.
Step-By-Step Guide:
- Put your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Engage your core and keep your legs together.
- Bend your elbows and lower your body towards the floor.
- Keep your elbows close to your sides.
- Push through your palms to raise your body back to the starting position.
- Make sure to keep your body straight throughout the movement.
13. Arnold Press
The Arnold Press is a beginner-level fun arm workout for women that targets multiple muscles in the arms and shoulders.
By combining a shoulder press with a twist, this exercise works the deltoid muscles in a unique way, leading to increased muscle growth and definition.
The movement not only strengthens the shoulders but also engages the triceps and biceps, helping to create toned and sculpted arms.
Step-By-Step Guide:
- Hold the dumbbells at shoulder height, palms facing you.
- Your elbows should be bent, and the dumbbells should be close to your shoulders.
- As you lift the dumbbells above your head, rotate your wrists so that your palms face away from you.
- Fully extend your arms above your head but do not lock your elbows.
- Slowly lower the dumbbells back to shoulder height while rotating your wrists back to the starting position.
Over To You
And just like that, you're on your way to amazing arms.
Who knew working out could be this much fun?
Take those progress pics, flex in the mirror, and most importantly, enjoy these arm workouts for women (with and without weight).
