” Good Bye Flabby Arms!” 3 Best Arm Workouts For Women

Good Bye Flabby Arms!” 3 Best Arm Workouts For Women

This post will reveal THE 3 BEST ARM WORKOUTS FOR WOMEN to get tone arms fast!

 

WANT SEXY ARMS? These 3 at-home arm workouts are your solution!

 

I challenge you to try these 3 arm workouts and then compare to any other home workouts flooding the internet.  I guarantee you’ll see these arm routines for women are at a higher level.

So, are you ready to challenge yourself with these 3 upper body workouts with dumbbells?

 

Grab your dumbbells, fitness ball, a mat and some Grit to complete this arm workout #1.

This strength training routine will help you build muscle which burns fat over time.  Oh yeah, you’ll get stronger too.

 

ARM WORKOUT #1

 

THE 16 BEST ARM EXERCISES TO GET TONE ARMS FAST: 

  1. HAMMER CURLS: FEET TOGETHER, ELBOWS IN TIGHT, DRIVE DUMBBELL VERTICALLY UP TO SHOULDER AND RETURN SLOWLY.
  2. REGULAR CURLS: FEET HIP-DISTANCE APART, CURL DUMBBELLS HORIZONTALLY UP INTO SHOULDER AND RETURN SLOWLY.
  3. ONE ARM ROW: HAND ON SUPPORT.  FEET STAGGERED OR HIP DISTANCE APART.  PULL DUMBBELL UP INTO SIDE AND HOLD FOR 2 SECONDS.
  4. FLAT CHEST PRESS ON BALL OR BENCH: FEET CROSSED WITH KNEES BENT.  PRESS DUMBBELLS HORIZONTALLY UP FROM CHEST AND RETURN SLOWLY.
  5. FLAT CHEST FLIES WITH DUMBBELLS: LAY ON BALL OR BENCH, BEND ELBOWS AND LOCK THEM IN POSITION, FLY LIKE HUGGING A TREE AND REPEAT.
  6. INCLINE CHEST PRESS ON BALL: DROP HIPS SO BACK IS 45 DEGREES.  PRESS DUMBBELLS UP STRAIGHT, NOT TOGETHER.  HOLD ON TOP AND RETURN SLOWLY.
  7. PUSH UPS: KNEES OR ON FEET.  HANDS BY SIDE OR OUTSIDE OF SHOULDERS.  SLOWLY BRING CHEST TO GROUND AND PRESS STRAIGHT UP UNTIL ARMS LOCK OUT.
  8. TRICEP BENCH DIPS: LEGS BENT, BACK SLIDES UP AND DOWN EDGE OF BENCH AS YOU PRESS OFF PALMS TO BEND AND EXTEND ARMS FOR BACK OF ARMS.
  9. TRICEP PRESS ON BALL: MAKE FIST AND PLACE FOREARMS ON BALL, PRESS OFF FIST AND FOREARMS TO EXTEND ARMS, REPEAT
  10. BURPEES: FEET WIDE, SQUAT, PLACE PALMS OF HANDS ON FLOOR, KICK LEGS BACK AND LAY ON FLOOR, PRESS OF HANDS HARD TO JUMP BACK UP USING ARMS.
  11. WALK DOWNS TO PUSH UPS: FEET WIDE, WALK DOWN ON PALMS OF HAND, DO PUSH UP AND PRESS OFF PALMS TO WALK BACK UP TO STANDING POSITION TO START.
  12. NARROW HEAVY CURLS: HOLDING WEIGHTS AT 70% MAX, PERFORM 5 CURLS DRIVING THEM UP TO YOUR SHOULDER IN HORIZONTAL POSITION.
  13. NARROW SHOULDER PRESS ON KNEES: KNEEL, PRESS DUMBBELLS STRAIGHT UP OVER SHOULDER
  14. RENEGADE ROW: PUSH UP POSITION, FEET WIDE AND HANDS ON DUMBBELLS IN VERTICAL POSITION, ROW ONE DUMBBELL UP AT A TIME FOR YOUR BACK.
  15. CONCENTRATION CURLS: SITTING PLACE ONE ARM ON LEG AND STABILIZE WITH OTHER HAND.  CURL DUMBBELL UP TOWARDS THE BICEP TO CONCENTRATE ON BICEP. GO DOWN SLOW.
  16. BENT OVER RAISES: LEAN OVER USING LIGHT WEIGHTS, BRING DUMBBELLS OUT AND UP TO WORK YOUR UPPER ARM AND BACK MUSCLES.

 

boxing workout

 

 

sexy arm workout

ARM WORKOUT #2 

How to GET RID OF FLABBY ARMS WITH DUMBBELLS AT HOME:

 

Perform all exercises of Arm Workout at Home Circuit 1 from top to bottom then repeat the entire circuit 3-5x based upon your fitness level.  Each arm exercise will have the amount of suggested repetitions and/or weight to use based upon your fitness level.

 

Note: the first number is for beginners and the second number is for advanced.

I.E.    10 reps / 20 reps   beginners will perform 10 reps and advanced will perform 20 reps for that given arm exercise.

I.E.  10 lbs / 20 lbs.  beginner will perform the arm exercise with 10 lbs and advanced fitness level will perform the same exercise with 20 lbs.

 

After performing circuit 1 ( all exercises) 3- 5 x, you’ll then move to Arm Workout at Home Circuit 2.  Perform exactly as circuit 1 for 3-5x then perform Circuit 3, 3-5x.

 

How To Make this ARM WORKOUT more Challenging:

  • Use heavier weights
  • In between Each Circuit, Perform intense Cardio Circuits for 10-15 minutes.  Every 1 to 2 minutes increase intensity of the cardio exercise (running, sprinting, jump rope, boxing, etc) for 15-45 seconds.
  • In between Each Exercise, Perform 25- 50 Jumping Jacks

 

HERE IS YOUR HOME WORKOUT PLAN AND WORKOUT VIDEO FOR HOME 

See Workout Video for exercises, Follow Workout Plan Below

Arm Workout Circuit 1

  • Regular Curls 10 reps  5-8 lbs / 10 – 20 lbs
  • Hammer Curls 10 reps 5-8 lbs / 10 – 20 lbs
  • V- Curls 10 reps 5-8 lbs / 10 – 20 lbs
  • Overhead Tricep Extension 10 0r till failure (heavier) 8 – 20 lbs
  • Overhead Tricep Extension Ball 15 lb slam ball 10-30 reps

Repeat all above, 3-5 x

Arm Workout Circuit 2

  • Ball Slam 15lb  30 seconds to 1 minute
  • Tricep Push Ups (feet or knees) 5 to failure
  • Heavy Curls 90% max 3 – 5 reps followed by FAST band curls red or blue color till failure
  • Low to High Plank 5 – 15 Each arm

Repeat all above, 3 – 5x

Arm Workout Circuit 3

  • Superwomen 🙂 3-10 each side
  • Tricep bench (variations: 1 leg up or place heavy weight on thighs) 10 to 30 reps
  • Windshield Wiper 30 seconds to 1 minute
  • Mountain Climber 30 seconds to 1 minute
  • Plank Jumping Jacks 30 seconds to 1 minute

Repeat all above, 3 – 5x

 

ARM EXERCISE – HAMMER CURLS (make sure feet together and drive dumbbell directly up to shoulder)

Arm Exercise - tricep exercise Arm Exercise

ARM EXERCISE – TRIANGLE PUSH UPS

Arm Exercise - Tricep Exercise

ARM EXERCISE – TRICEP BENCH: NEVER PUT LEGS STRAIGHT OUT IN FRONT OF YOU, BAD FOR SHOULDER.

arm exercises for home

 

WANT MORE AT HOME ARM WORKOUTS?

 

ARM WORKOUT #3 

 

READY TO TRY THIS ARM WORKOUT WOMEN LOVE? Getting the Ultimate Arm Workout at home is not hard with just a few pieces of equipment and an advanced arm workout women will love.  Yes, you don’t need gym equipment to get the best arm workout women to want for amazing tone, defined, and strong arms.

However, you do need an advanced arm workout routine that will give you amazing results.  Simply, performing burpees, curls, mountain climbers, and pushups seen in every copy cat trainers arsenal is not a good arm workout routine for home.  Try my arm dumbbell workout for home below and compare to every arm workout program on the internet and see why my advanced workout is at a higher level of fitness training.

This isn’t to brag but just show you the difference between training and simply throwing arm exercises together for the heck of it like 99% of trainers in fitness today.  The biggest difference between expert and amateur training is not just the exercises.  Anyone can copy exercises they see on Instagram etc..

The difference is how an elite trainer puts together a program based upon the exercise sequence, reps, weight and most importantly the clients objectives and limitations.

So, what home exercise equipment will you need for your arm workout with weights?

  • Arm workout with dumbbells ranging from 5 to 20 lbs
  • 15-20 lb slam ball
  • flat bench

*Make sure you use dumbbells that will challenge you.  I suggest having a pair of 8, 12, 15 and even 20 lbs. if possible.

ARM EXERCISES YOU’LL PERFORM WITH THIS ARM WORKOUT WITH DUMBBELLS:

DUMBBELL ARM WORKOUT: BICEP EXERCISES FOR WOMEN

BICEP EXERCISE 1: HAMMER CURLS: keep feet together, hold dumbbell vertical by side, elbows and arm tight to side.  Contract bicep and pull the dumbbell up directly to shoulder.  Lower slowly to resist the weight of dumbbell and repeat. Perform alternate or together.  Together may strain neck.

BICEP EXERCISE 2: V-CURL: keep feet shoulder width, hold dumbbells vertical, keep elbows by side, angle dumbbells toward shoulder, contract bicep and drive dumbbell towards same shoulder at same time or one of time to represent the letter V.

BICEP EXERCISE 2: Squat 1/2 regular curls: keep feet shoulder weight apart, squat slightly, keep horizontal dumbbells directly in front of you with elbows into your belly (don’t let elbows come off ), contract bicep and go up only 1/2 way with hard squeeze of bicep at mid point, lower.Lower slowly to resist the weight of dumbbell.

arm workout routine for women to get tone and defined arms.

DUMBBELL ARM WORKOUT: TRICEP EXERCISES FOR WOMEN

TRICEP EXERCISE 1:PUSH BACKS:  get in stagger stance or feet hip distance apart and lean slightly forward. Hold dumbbells horizontal,  push back dumbbells same time with straight locked arms.  Hold dumbbell back at furthest distance 2 seconds contracting triceps.

TRICEP EXERCISE 2: Overhead Tricep Extension with slam ball: hold ball on side and stand up straight or slight bend in knees to protect lower back.  Keep elbows in and angled up towards ceiling.  Bend forearms toward back of head with ball while keeping arms in place (elbows pointing to ceiling).  Extend and contract triceps and repeat.

TRICEP EXERCISE 3: SLAM BALL: hold ball over head, bend elbows so ball goes to back of neck, swing ball up and then forward while hinging at hips and squatting all at the same time.  Slam ball as is you are sledge hammering the ground with the ball.

TRICEP EXERCISE 4: Tricep Bench:  sit on bench, place hands under hips, bring bum off bench and hold yourself up with palms of hands, keep bum touching bench slightly and keep elbows tucked in tight!  Slowly lower yourself with bent arms keeping feet planted in bent 90 degree position or keep one leg up at a time.  Drive back up and squeeze tricep on top and lower with resistance.

TRICEP EXERCISE 5: Tricep Kickbacks: staggered stance or feet hip distance apart even with one hand on bench, bring elbow by side then extend while keeping dumbbell vertical.  Option: 1 full contraction plus pulse on top.  One full contraction plus pulse equals 1 rep.

TRICEP EXERCISE 6: Tricep Push ups: keep fingers and hands in open triangle figure.  Knees or feet perform triangle push ups to chest and face.  Lower Slow and press up hard contracting triceps on top.

YOUR ARM WORKOUT WOMEN VIDEO

 

HOW TO PERFORM THIS WORKOUT TO GET SEXY ARMS FAST:

Beginners / Advanced Reps example: 10 / 20  beginner performs 10 reps, advanced performs 20 reps

ARM WORKOUT CIRCUIT 1:

REPEAT ALL AS DIRECTED BEFORE MOVING TO CIRCUIT 2
  • HAMMER CURLS 5 / 10
  • V-CURLS 5 / 10
  • SITTING CURLS 1/2 REPS   5 / 10
  • TRICEP PUSH BACKS 10 / 20
  • TRICEP EXTENSION BALL (15 LB) 5 / 10-20
  • SLAM BALL SLAMS 10 / 20

BEGINNER REPEAT ALL EXERCISES 1-3 X, ADVANCED 5-8X

ARM WORKOUT CIRCUIT 2

  • TRICEP BENCH 10 / 20
  • PUNCHING WITH 1LB DUMBBELLS 30 SEC / 1 MIN
  • TRICEP KICKBACKS 5 / 10 WITH PULSE
  • TRICEP PUSH UPS 2-3 to chest and face / till failure chest and face
  • JUMP ROPE 2- 3 MINUTES

BEGINNER REPEAT ALL EXERCISES 1X , ADVANCED 3-5X

 

 

boxing workout

 

MORE TOP TRAINERS ARM EXERCISES AND TIPS TO GET TONE ARMS AT HOME:

BEST ARM EXERCISES - ARM WORKOUT AT HOME

Want another Arm workout Women? Try these

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