February 3


Top 12 Arm Exercises Women to Achieve Sexy and Sculpted Arms 

As we age, our muscles start sagging, especially around our arms. Unfortunately, most workout programs offer exercises to reduce your belly fat or tone your legs.

We barely find any sessions or programs that focus on arm workouts that lead to sexy and toned arms. 

There are several complex muscles in our arms that can sag because of reasons like aging, weight gain, or genetics. To tone these muscles, there are some specific exercises that you can practice daily. 

So, here we have compiled a list of the 12 best arm exercises for women that can help you achieve the most beautifully toned arms. Let’s get working!

The Muscle Groups of Your Arms

Our arms have three basic muscles that require basic focus when working out. We will share a list of fool-proof workout techniques that will help you achieve the arm definition that you desire.

Here are the three muscle groups that we will focus on: 

Carpal muscles

Carpal muscles are located in the front of your forearms. It is commonly known as carpal tunnel and is one of the most affected areas in the arms.

Since we spend most of our time using our smartphones and laptops, our carpal muscles tend to get strained. 


Biceps are a prominent muscle in the front part of your upper arm. This muscle is the most commonly targeted during heavy workouts.

When you contract the bicep, the forearm comes up, and when you flex the bicep, the forearm opens. 

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    Triceps are a group of muscles that are responsible for the movement of your elbow. It is located on the back of your upper arm and is one of the main concerns among women.

    Sagging triceps can cause a “batwing” effect on women, which looks unappealing in short sleeves. 

    Best Arm Exercises For Women

    If you want to know how to get rid of flabby arms, then we are here for the rescue.

    Here are the 12 best arm exercises for women that you can do at home: 

    Exercise #1: Biceps Curl

    Biceps Curl

    Bicep Curls is a foundation workout technique to improve the structure of your front, upper arm muscles. It is one of the best arm exercises for women that does not only help your arm look good but also helps your muscles stay healthy. 

    How to Do It

    1. Stand with your legs open in alignment with your shoulders. Make sure your back is straight, and your core feels tight. You can tighten your core by gently sucking in your belly. 
    2. Next, hold dumbells in your hands in a way that they are facing away from you.
    3. Bend your left arm in a way that your elbow is parallel to your hips, and your hand touches your shoulder. 
    4. Stay in this position for five seconds and repeat the same steps with your right arm.
    5. Once you get into practice, you can start doing it with both hands.  

    Exercise #2: Press-Up

    Also commonly known as push-ups, the press-up techniques mainly focus on your arms and shoulder muscles. By exerting pressure on an even surface, you will be able to contract and flex your arms while toning the muscles. 

    How to Do It

    1. Lie down on your workout mat in a plank position. However, instead of your elbows touching the surface, your hands should be on the ground. 
    2. Make sure the rest of your body is as straight as possible to prevent any back strain. 
    3. Next, slowly bend your elbows and lower your upper body down to the ground. Go as low as you possibly can. 
    4. Lift your body back up by straightening your arms slowly, and you will feel a burn in your arm muscles. 
    5. Keep repeating these steps till you can. 

    Exercise #3: Overhead Press

    The overhead press is one of the best overall arm workouts with weights. In this exercise, you lift a weight overhead and let your arm muscles develop strength in the process.

    It maintains muscle balance support while you are standing. 

    How to Do It

    1. Hold the weights in your hands with a firm grip while you are in a bending position. Make sure to hold it tight, especially if they are really heavy; you don’t want them to fall and hurt you. 
    1. Lift the weight up and above your head in a way that your arms are fully straight. 
    2. Keep holding the weight over your head for a few seconds and slowly bring your arms down, resting the weight on your chest. 
    3. Repeat the same steps 10 to 15 times, or till your arms allow. 

    Exercise #4: Triceps Dip

    Triceps Dip is the best exercise to lose arm fat and flab. It will help you keep your upper arms toned and your muscles healthy.

    This is one of the most common exercises in women for achieving sculpted arms. 

    How to Do It

    1. Place a chair behind you and stand straight in front of the chair. It will act as your support for the workout. 
    2. Rest your palms on the chair and slowly bend your elbows down, so your body dips down. The pressure should be on your upper arm while you hold yourself in the dip position. 
    3. Make sure the chair or bench you are using is the height of your knees. The lower your body will dip, the better the strength will be in your arms. 
    4. Straighten your arms and rise up from the dip while keeping your hands on the chair.
    5. Repeat the process 15 to 20 times. 

    Exercise #5: Triceps Kick-Back

    Triceps kick-back is a hardcore arms workout that helps increase tension in the triceps. You can easily count it as the best arm exercise for women.

    It can either be done with both arms or one arm at a time, depending on your preference and skill level. 

    How to Do It

    1. Bend your knees and hold a pair of dumbbells in your hands. Make sure your palms are facing each other. 
    2. Keep your core engaged, so your spine is straight and slightly bend your upper body forward, so your upper body is parallel to the ground. 
    3. Bring the weight backward till your arms are fully extended slightly above your hips. 
    4. Next, bend your forearms inwards at a 90-degree angle. 
    5. Repeat that 15 to 20 times or till your arms can withstand the pressure. 

    Exercise #6: Overhead Triceps Extension

    Overhead Triceps Extensions serve almost the same purpose as an overhead press but require less weight. It is easy for beginners and focuses on all the muscles in your arms, especially the triceps.

    This workout is also great for people who want toned shoulders. 

    How to Do It

    1. Stand with your feet opened so that they are parallel to your shoulder. Keep your back straight, and core tucked in because posture matters a lot. 
    2. Hold dumbbells in each hand, get your arms straight, so the weights are above your head. Make sure your palms are facing each other. 
    3. Slowly bend your elbows in a way that the weight is with your shoulder blades. 
    4. Keep holding the dumbbells in that position without bending your back backward. 
    5. Straighten your arm up again and repeat the process. 

    Exercise #7: Front Raise

    Front raise is a simple workout that can help you achieve sexy arms. If you are looking for the best exercise for women’s flabby arms, then this is what you need to try.

    It is also ideal for having sculpted shoulders and a strengthened back.

    How to Do It

    1. Stand with equal feet shoulder-width and hold a dumbbell in each hand. 
    2. Inhale deeply and lift the weights up in the air, and extend your arms. Make sure the weights are parallel to your face and not above your head. 
    3. To avoid strain, keep your elbows slightly bent; otherwise, you can experience discomfort. 
    4. Keep holding the weight in that position for a few seconds and bring your arms down as you exhale.
    5. Repeat 10 to 15 times. 

    Exercise #8: Concentration Curl

    Concentration curl primarily focuses on your biceps and allows you to build more stability and balance. It not only helps you lose fat in your arms but also helps increase your strength. 

    How to Do It

    1. Sit on a chair or coffee table and open your feet a little wider than your hip-width. 
    2. Hold dumbbells in your hands and slightly lean forwards, keeping your spine straight. Rest your left elbow in the inner part of your left knee.
    3. Make sure that your palm is facing towards the right leg and slowly lift your forearm up towards your shoulder. 
    4. It is one of the best arm exercises for women who want to achieve strength, flexibility, and a nice shape. 
    5. Repeat the same process with your right arm.

    Exercise #9: Chest Fly

    While looking for the best arm exercises for women, you can not overlook the chest flye. Even though this workout might look like it focuses mainly on the chest, it also plays a major role in strengthening and toning your arms. 

    How to Do It

    1. Lie down on a bench or a narrow coffee table while holding weights in both of your hands.
    2. Spread your arms out like wings and hold them in the air, parallel to the ground. 
    3. Next, slowly bring your arms upwards in a way that both of your hands meet above you. 
    4. Repeat the same steps 15 to 20 times in 3 repetitions. 

    Exercise #10: Supinated Row

    The supinated row is the best arm exercise for women who want to focus on all the forgotten muscles in their arms. This exercise focuses on the whole arm rather than a specific muscle.

    It improves muscle strength, grip, flexibility and sculpts the shape of your arms. 

    How to Do It

    1. Start off with your feet wide open and lower yourself in the conventional squatting position. Make sure your spine stays straight.
    2. Keep your hands in front of you between your knees. Hold your dumbbells with your palms facing away from you. 
    3. Next, bend your forearm upwards so it reaches your shoulders and flexes them back towards your legs. 
    4. While you do that, concentrate on pushing your shoulders inwards too.
    5. Repeat the steps 10 to 15 times. 

    Exercise #11: Upright Row

    The upright row is considered one of the best arm exercises for women who constantly want to lose arm fat. It focuses on your biceps, traps, and shoulders.

    Since it is a High-Intensity Interval Training (HIIT) workout, it might be difficult for beginners. 

    How to Do It

    1. Stand straight and keep your core tucked in. Make sure your spine is fully straight, and your body is focused. 
    2. Lift the dumbbells or barbell straight up towards your chin while your elbows are sticking outwards. Exhale as you do this step. 
    3. Ensure that your arms are parallel to your shoulders. 
    4. Hold the weight in place for 10 seconds and release your arms down.
    5. Repeat the same step 15 to 20 times or till your arms can withstand the pressure. 

    Exercise #12: Skull Crushers

    This is another one that you can always find in the list of best arm exercises for women. Skull crushers focus on toning your triceps to reduce the arm flab. 

    How to Do It

    1. Lie down on your workout mat with your knees slightly bent towards your chest. 
    2. Hold dumbbells in your hands and raise your arms up, so they are perpendicular to the floor. 
    3. Bend your forearms down till the dumbbells are beside your ears and hold them in place. 
    4. Straighten your arms back, so they are perpendicular to the floor again.
    5. Repeat the steps at least 20 to 25 times. 


    With a few different exercises, you can tone your arm muscles to show off your beautiful arms in short sleeves. These best arm exercises for women will especially target different muscle groups that will not only help your arms look beautiful but also keep your muscles healthy. 

    Don’t worry; you don’t have to start doing all of these in one day. Build your pace and tolerance slowly so you can tone different parts of the arm without overworking them.

    So, pick up your dumbbells and exercise ball, and let’s tone these arms!