Great Arm Workout for Women | With or Without Weights

A Great Arm Workout for Women

What are the best arm workouts for women? There are many arm workouts out there that many people think only men should do. This however is not true. Many of the arm workouts that men do can also be done by women. After all, women also want to have nice sculpted arms. Many of the workouts out there can only be done with free weights or machines, but there are a few that can also be done with your own body weight.

The arms consist mainly of two major muscles, the triceps and the biceps. In this article, we will discuss a few exercises that can be done at home with little equipment and can make up an effective arm workout for women.

Triceps Exercises

The triceps are the muscles that are on the back of the arm and this is the area that women usually want to tighten, especially as they get older.

There are many different exercises to work the triceps, including anything that causes you to straighten your arm or push to extend your arm. Push ups, dips, triceps extensions, triceps pushdowns are all great exercise to work the triceps.

Close Grip Push Ups

This is a tough exercise but absolutely fantastic for toning and shaping the back of your arm. You will also be working your abs and chest as well. They are similar to regular push ups, except your hands are close together.

Get into a normal push up position. Bring your hands close together and form a diamond shape with your thumbs and first finger. Then keeping your abs braced and body straight lower your body as you would a normal push up. At first until you build strength in the triceps you might not be able to get down that low. That is fine so long as you feel the triceps is under tension. Push yourself back to the start point so your arms are fully extended and repeat.

Try 2-3 sets of 10 reps for each exercise.

If you have trouble performing these or standard push ups, try them with your knees touching, or even standing while pushing on a wall. The further away that you are from the wall, the more resistance there will be.

Dumbbell Kickbacks

Hold 2 Dumbbells and then bend over at waist so your upper body is almost parallel to the floor. Your knees should be slightly bent, you're back straight, and your abs braced. Bring your elbows high at the side of your body so your hands are almost at your armpits. Then moving the arms just from the elbow extend your arms back so they are straight squeezing the triceps as you get to the end of the movement. Return to start position and repeat for required number of reps. Do both arms together or do all the reps for one arm then repeat with the other. This exercise can also be performed with resistance bands.

Do 2-3 sets of 10 reps for each exercise.

Resistance Band Triceps Extensions

Triceps extensions are another great exercise and they work the triceps in a different way than what push ups do. You can buy resistance bands fairly cheap and use them at home with many different exercises. Get a band that has an amount of tension that you can comfortably do around ten reps with. You can stand on the center of the band and have one of the handles in each hand. Extend your arms up alongside your head with the elbows pointing up and your arms bent. Keep your elbows up and do not move your arms at the shoulder joint. Extend your arms by straightening them at the elbows and keeping the shoulder joint locked. You should be able to feel the tension in your triceps or the back of the arm.

Do your reps slowly and controlled at all times, pausing slightly at the top or lockout position.

Bicep Exercises

The biceps only make up around 1/3 of your total arm with the triceps being a much bigger muscle, but the biceps are still an important part of the look that we are going after. Common bicep exercises are curls or any other pulling type of movement that causes your arm to bend.


There are many different types of curls that can be done including ones with barbells, dumbbells, kettle bells, as well as resistance bands, and suspension training.

The key to performing curls correctly regardless of what type you do is to keep your arms locked at the shoulder joint. Do not move your arms forward with the shoulders; only bend your arms and lift the weight with the biceps. Start with your arms hanging down at your sides and slowly lift the weight upwards by bending your arms, concentrating on keeping the tension on your biceps and off of your shoulders.

Inverted Body Row

If you're doing this at home then you will require a strong pole and 2 sturdy chairs. Set the chairs a few feet apart and rest the pole across both. Then lie on your back between the chairs so you're underneath the pole. Grab the pole with an underhand grip about shoulder width apart. Then with your feet flat on the ground, knees bent and back straight pull yourself to the bar so the top of your chest is almost touching the bar then lower yourself slowly down.

If you're at the gym you can do this on a smith machine or in the squat rack with a bar. This is primarily for your back but is also a fantastic bicep exercise.

Chin Ups

Like push ups, chin ups are difficult for a lot of people to do, especially if you are attempting to do multiple sets and over ten reps per set. Like push ups, there are ways that you can start out slowly and eventually work your way up to regular chin ups. You can put your feet on a bench or something else sturdy and use your legs to assist you.

Another great way to "cheat" is to use a resistance band and step in to the band while holding the ends with your hands. The tension of the band will assist you with the chin ups until you are strong enough to them without help.

Chin ups are difficult for many men and women, but the rewards are well worth it if you stick with them. If you are a women and can do close grip push ups and full unassisted chin ups for reps, your arms will look incredible! If they don't and you can do the exercises mentioned above, then it can only be your diet that needs tweaked. That will be the subject of a future article though.

This arm workout targeted at women is great for getting shape and definition to the muscles.