Whether you want to get ready for the summer or build strength to boost your functionality and perform better at daily activities, you must train your arms. Furthermore, strong arms can help you do more in other workouts that require pulling and pushing strength.
Due to hormonal differences, women are more likely to develop bat wings than men. Arm workouts will not only make you look amazing in that sleeveless top, but you’ll also be able to carry those heavy grocery bags with ease.
Arm workouts are an essential part of any fitness routine, especially for women. Besides making you look stunning in sleeveless dresses, arm workouts, provide numerous benefits, including improved strength, posture, and metabolism.
In this article, we cover the 22 best arm exercises to help you carve the perfect arms. We have also programmed these 22 movements into three workouts for women at different experience levels to help maximize the results. This article has something for everyone. So, let’s roll up our sleeves and dive into the world of arm workouts for women — trust us, your arms will thank you!
22 Best Arm Exercises For Women
The arm workouts for women article compiles the most effective biceps and triceps exercises that women can incorporate into their workout routine to achieve beautifully sculpted arms reminiscent of Greek goddesses. Here are the lifts that should be a part of your exercise arsenal:
Barbell Biceps Curl
The barbell biceps curl is an isolation exercise that is incredibly effective for building size and strength. Follow a strict form on this movement for optimal muscle fiber recruitment.
Steps:
- Stand upright with a hip-width stance while holding a barbell with a shoulder-wide underhand grip.
- Keep your elbows pinned to your sides, and curl the bar to your shoulder level.
- Pause and contract your pythons at the top.
- Slowly return to the starting position.
- Repeat for recommended reps.
Pro Tip: Grab the bar as tightly as possible to engage your forearms. Alternatively, use a false (thumbless) grip to limit forearm recruitment.
Check out our complete barbell biceps curl guide here!
Dumbbell Biceps Curl
The dumbbell biceps curl is a unilateral exercise that can help fix muscle and strength imbalances.
Steps:
- Stand erect with a shoulder-wide stance while holding a dumbbell in each hand using a neutral (palms facing your thighs) grip.
- While keeping your left arm in place, bend your right elbow to curl the bar to your shoulder level. Twist your arm to the outside during the concentric (upward) motion. Your palm should face your shoulder at the top.
- Slowly return to the start position.
- Alternate between sides for recommended reps.
Pro Tip: Beginners can hold the dumbbell in front of their thighs with a supinated (palms facing forward) grip. It will help improve your mind-muscle connection.
Check out our complete dumbbell biceps curl guide here!
Dumbbell Hammer Curl
The dumbbell hammer curl helps improve your biceps thickness by working the brachialis muscle.
Steps:
- Stand erect while holding a dumbbell in each hand with a neutral grip.
- Keeping your elbows pinned to your side, curl the dumbbells to your shoulder level.
- Return to the start position.
- Repeat for recommended reps.
Pro Tip: Ensure you are not using momentum to lift the weight by swinging your torso back and forth.
Check out our complete dumbbell hammer curl guide here!
Barbell Reverse Curl
The barbell reverse curl engages the forearm muscles, which helps improve your arm symmetry and balance.
Steps:
- Stand upright with a hip-width stance.
- Grab the bar with a shoulder-wide overhand grip.
- Keeping your elbows pinned, curl the bar to your shoulder level.
- Rinse and repeat.
Pro Tip: Use a thumbless grip for greater forearm muscle recruitment.
Check out our complete barbell reverse curl guide here!
Underhand Pull-Up
Contrary to what most lifters believe, you don’t always need weights to train your biceps. The bodyweight underhand pull-up will set your pythons on fire.
Steps:
- Grab a pull-up bar with a supinated shoulder-wide grip.
- Bend at your elbows to bring your chest to the pull-up bar level.
- Pause and contract your pythons at the top.
- Return and repeat.
Pro Tip: Ladies that cannot perform a bodyweight pull-up can use an assisted pull-up machine. You could also ask your training partner to spot you or use a resistance band.
Check out our complete underhand pull-up guide here!
Cable Biceps Curl
Unlike the free weights, the cable keeps constant tension on your muscles throughout the range of motion, helping induce hypertrophy.
Steps:
- Set the cable pulley at the lowest setting and attach a straight bar attachment.
- Grab the bar with a shoulder-wide grip.
- Keeping your elbows pinned, curl the bar to your shoulder level.
- Rinse and repeat.
Pro Tip: Ensure the weight is engaged throughout the range of motion. The weight should not rerack at the bottom of the movement.
Check out our complete cable biceps curl guide here!
21s
This exercise is a must-do for women that have never experienced a biceps pump.
Steps:
- Grab a barbell with a shoulder-wide underhand grip.
- Keeping your elbows pinned, curl the bar until your forearms are parallel to the floor.
- Repeat for seven reps.
- After completing the seven reps, curl the bar to your shoulder level.
- Slowly lower the bar until your forearms are parallel to the floor.
- Repeat for seven reps, then lower the bar to the start position.
- Perform seven full reps.
Pro Tip: Use an EZ bar to make this exercise easier on your wrists.
Check out our complete 21s guide here!
Incline Dumbbell Curl
This exercise eliminates momentum since you’ll be lying on an incline bench.
Steps:
- Adjust the back of an incline bench at a 45-degree angle with the floor.
- Lie with your back on the bench while holding a dumbbell in each hand with a neutral grip.
- Curl the dumbbells to your shoulder level. Turn out your wrists during the eccentric motion.
- Lower the weights.
- Repeat.
Pro Tip: Lowering the back of the incline bench will make the exercise more challenging, whereas lifting it will make it easier.
Check out our complete incline dumbbell curl guide here!
Preacher Curl
Since the preacher curl involves keeping your arms on an incline bench, it allows optimal biceps brachii engagement. It is an excellent exercise to improve your biceps peaks.
Steps:
- Place the back of your upper arms on the preacher curl bench.
- Hold an EZ bar with a shoulder-wide grip.
- Bend your elbows to curl the bar.
- Slowly lower the bar to the start position.
- Repeat for reps.
Pro Tip: Using a cable preacher curl machine helps keep constant tension on your biceps throughout the ROM.
Check out our complete preacher curl guide here!
Squatting Biceps Cable Curl
This exercise locks your elbows in place and removes the possibility of using momentum by swinging your torso.
Steps:
- Set a cable pulley machine at the lowest position and attach a straight bar.
- Grab the bar with a shoulder-wide underhand grip and take a step back.
- Sit in a deep squat and place your elbows on the inside of your knees.
- Curl the bar toward your head.
- Slowly return to the start position.
Pro Tip: Keep your chest up throughout the exercise. Rounding your shoulders will limit your range of motion.
Overhead Cable Curl
Ladies, if you want to look dazzling while hitting the front double biceps pose, you must add the overhead cable curl to your exercise arsenal.
Steps:
- Set the cable pulleys at the highest position and attach D-handle bars on both ends.
- Grab the handles with an underhand grip, position yourself in the center of the machine, and assume a shoulder-wide stance.
- Your arms should be extended at your sides at the starting position.
- Keeping your elbows pinned, perform a biceps curl.
- Rinse and repeat.
Pro Tip: Maintain the natural curvature of your spine throughout the range of motion. Rounding your back will throw you off balance during the set.
Check out our complete overhead cable curl guide here!
Diamond Push-Up
The diamond push-up is a bodyweight triceps exercise that works your triceps through its full range of motion.
Steps:
- Get on all fours.
- Place your hands together on the floor so your index fingers and thumbs touch. Your hands should form a triangle.
- Extend your legs behind you.
- Get into a push-up position.
- Slowly lower your chest to the floor by bending your elbows until your chest touches your hands.
Pro Tip: Your body, from head to heels, should be in a straight line throughout the exercise. Lifting your hips or letting them drop will remove tension from your triceps.
Check out our complete diamond push-up guide here!
Cable Triceps Pushdown
The cable triceps pushdown is a staple in most triceps workouts, and for a good reason.
Steps:
- Set the cable pulley at the highest position and attach a straight bar.
- Grab the bar with a shoulder-wide overhand grip.
- Extend your arms while keeping your elbows pinned to your sides.
- Pause and contract your triceps at the bottom for optimal muscle fiber stimulation.
- Repeat for reps.
Pro Tip: Use different grips, such as a straight bar, V-handle bar, and ropes, to train your triceps from different angles.
Check out our complete cable triceps pushdown guide here!
Overhead Triceps Extension
This exercise engages your lateral and long triceps head, helping develop a chiseled horseshoe muscle.
Steps:
- Stand upright with a shoulder-wide stance.
- Hold one end of the dumbbell with both hands and lift it overhead.
- Keeping your elbows pinned, slowly lower the dumbbell until the other end touches the back of your neck.
- Return to the start position.
- Repeat for reps.
Pro Tip: Perform this exercise on a cable machine to keep constant tension on your triceps.
Check out our complete overhead triceps extension guide here!
EZ Bar Skull Crusher
The EZ bar skull crusher is an incredibly effective exercise to tone your arms and build strength.
Steps:
- Lie supine (facing the ceiling) on a flat bench.
- Hold an EZ bar with a narrow grip over your shoulders. Your arms should be perpendicular to the floor at the start position.
- Keeping your lower arms pinned, bend your elbows so the bar is a few inches away from your forehead at the bottom.
- Rinse and repeat.
Pro Tip: Beginners and those lifting heavy should perform this exercise with a spotter.
Check out our complete EZ bar skull crusher guide here!
Dumbbell Kickback
You must perform this exercise with a picture-perfect form for optimal triceps engagement.
Steps:
- Grab a dumbbell in each hand with a neutral grip.
- Slightly bend your knees and lower your torso toward the floor by bending your hips and pushing them back.
- Lift your elbows above your sides. Pull back your shoulder blades and lift your shoulders to your ears.
- The dumbbells should be next to your chest at the start position.
- Extend your arms.
- Pause and contract your triceps.
- Slowly return to the start position.
Pro Tip: Do this exercise on one side if you are struggling to establish a mind-muscle connection in the bilateral variation.
Check out our complete dumbbell kickback guide here!
Reverse-Grip Cable Pressdown
Some exercisers find the reverse-grip cable press-down more effective at targeting the triceps than the conventional pushdown.
Steps:
- Set a cable pulley at the highest position and attach a straight handle.
- Grab the bar with an underhand grip.
- Keep your elbows pinned slightly in front of your body and extend your arms.
- Rinse and repeat.
Pro Tip: You could also use lifting straps if you have difficulty holding onto the bar with a reverse grip.
Check out our complete reverse-grip cable press-down guide here!
Close-Grip Bench Press
This compound (multi-joint) exercise primarily works the triceps. Use a weight that allows you to follow a full ROM and complete between 8-12 reps.
Steps:
- Lie with your back on a bench.
- Grab the bar just outside your chest width.
- Unrack the bar and hold it over your chest.
- Lower the bar to your chest by bending your elbows.
- Explode to the start position.
- Repeat for reps.
Pro Tip: Avoid flaring your elbows while performing this exercise, as it can put unnecessary strain on your shoulder rotator cuffs.
Check out our complete close-grip bench press guide here!
Dips
The parallel bar dips are an excellent exercise to target your triceps. Beginners could perform this exercise on a flat bench.
Steps:
- Grab the parallel bars with a neutral grip.
- Your arms should be extended at the starting position.
- Slowly lower toward the floor while keeping your elbows close to your sides and maintaining an upright torso.
- Your chest should be at your hand level at the bottom.
- Repeat for reps.
Pro Tip: Avoid bending forward while performing this exercise, as it will result in pectoral muscle engagement.
Check out our complete dips guide here!
Tate Press
The Tate press is an underutilized exercise. However, its unique range of motion will help you tone your arms.
Steps:
- Lie supine on a flat bench while holding a dumbbell in each hand using a neutral grip.
- Your arms should be above your chest and perpendicular to the floor at the start position.
- Turn your arms so your palms are facing forward.
- The inside plates of the dumbbell should be touching each other. Your elbows should be pointing outward. This will be your starting position.
- Initiate the movement by bending at your elbows and bringing the dumbbell inner plates toward your chest.
- Touch the dumbbell to your chest at the bottom.
- Return to the starting position.
Pro Tip: Ensure that the dumbbells are in contact throughout the range of motion.
Check out our complete Tate press guide here!
Cable Triceps Kickback
This is an excellent dumbbell kickback variation if you have trouble establishing a mind-muscle connection during the conventional exercise.
Steps:
- Set the cable pulley at hip height and attach a D-handle bar.
- Grab the handle with a neutral grip.
- Step back and bend over so your torso is almost parallel to the floor.
- Lift your elbow so your upper arm is parallel to the floor.
- Extend your arm.
- Pause and contract your triceps.
- Repeat for recommended reps before switching sides.
Pro Tip: Holding onto the cable directly will help ensure better stability.
Check out our complete cable triceps kickback guide here!
Resistance Band Overhead Triceps Extension
You’re in for a surprise if you’ve never tried the resistance band overhead triceps extension before. Use a loop resistance band for this movement.
Steps:
- Place one end of the loop resistance band around your right foot.
- Wrap the other end around your right hand.
- Bring your hand to your shoulder level and point your elbow toward the ceiling.
- Keeping your elbow pinned, extend your arm.
- Pause and contract your triceps.
- Slowly lower to the start position.
- Repeat for recommended reps before switching sides.
Pro Tip: Start with the lightest resistance band in your gym and focus on contracting your triceps at the top of the movement.
3 Effective Arm Workouts For Women
Given below are three arm workouts for women at different experience levels. These workouts will train your arms from different angles using various equipment to ensure overall growth.
Beginner Arm Workout For Women
The arm workouts for women in this article include four exercises each for the biceps and triceps. Although we have listed the biceps exercises first, you must start the workouts with your weaker muscle group. For example, ladies with lagging triceps should begin these workouts by training the back of their upper arms.
| Exercise | Sets | Reps |
| Biceps Cable Curl | 3 | 8-12 |
| Preacher Curl | 3 | 8-12 |
| Dumbbell Hammer Curl | 3 | 8-12 |
| Overhead Cable Curl | 3 | 8-12 |
| Cable Triceps Pushdown | 3 | 8-12 |
| Dumbbell Kickback | 3 | 8-12 |
| Resistance Band Overhead Extension | 3 | 8-12 |
| Dips | 3 | 8-12 |
Dumbbell-Only Arm Workout For Women
You can perform the following workout with just a pair of dumbbells. Keep your training intensity high by limiting your rest duration between exercises to 60-120 seconds. You must complete these workouts within 60 minutes.
| Exercise | Sets | Reps |
| Dumbbell Biceps Curl | 3 | 8-12 |
| Incline Dumbbell Curl | 3 | 8-12 |
| Dumbbell Hammer Curl | 3 | 8-12 |
| Dumbbell Reverse Curl | 3 | 8-12 |
| Overhead Triceps Extension | 3 | 8-12 |
| Dumbbell Kickback | 3 | 8-12 |
| Dumbbell Skull Crusher | 3 | 8-12 |
| Tate Press | 3 | 8-12 |
Advanced Arm Workout For Women
In this workout, you’ll use two advanced training techniques, supersets and dropsets.
| # | Exercise | Sets | Reps |
| 1 | Barbell Biceps Curl | 3 | 8-12 |
| 2 | 21s | 3 | 21 |
| 3a | Machine Preacher Curl | 3 | 8-12 |
| 3b | Underhand Pull-Up | 3 | 8-12 |
| 4a | Reverse-Grip Triceps Extension | 3 | 8-12 |
| 5 | Tate Press | 3 | 8-12 |
| 6a | Close-Grip Bench Press | 3 | 8-12 |
| 6b | Diamond Push-Up | 3 | 8-12 |
The machine preacher curl (3a) and underhand pull-up (3b) are super set exercises for the biceps. After performing 8-12 reps on the machine preacher curl, start doing the underhand pull-ups without stopping for rest. You are allowed a 60-120 second rest after completing the recommended reps for the underhand pull-up. Similarly, the close-grip bench press and diamond push-up are super sets for the triceps.
The reverse-grip triceps extension (4a) is a drop-set exercise. Perform 8-12 reps on this exercise, then immediately lower the weight on the stack and perform another set to failure without stopping for rest.
Wrapping Up
Whether you are a fitness enthusiast or a beginner, these three arm workouts for women can help you feel stronger, more confident, and ready to take on any challenge that comes your way.
Stick to these workouts for at least 12 weeks to allow them the time to work their magic. Feel free to tweak the workouts to fit your needs. However, you must progressively overload your muscles to ensure strength and muscle gains. Best of luck!