Arm Exercises For Women-The Best Tricep And Arm Toning Tips!

arm exercise characterIf you’re looking for effective arm exercises for women, you probably want to tone and sculpt your arms. To do this, you need to exercise all the major muscles in your arms:

  • Biceps = 2 muscles
  • Triceps = 3 muscles
  • Shoulders = 3 muscles

To get you started, we have created some arm exercise videos that you can watch and download below:

Biceps: Band curls, narrow grip

Loading the player …

Triceps: Band pressdowns, underhand grip

Loading the player …

Shoulders: Overhead dumbbell press

Loading the player …

We have also created a couple workouts that combine arm exercises like the ones above for complete toning:

And don’t forget to check out our massive review of arm exercises for women:

Also, keep in mind that exercising your arms is just part of the equation, especially if you have a lot of body fat. For the best results, you want to combine exercise with nutrition. Learn how to do that by visiting the link below:

How to lose arm fat with exercise and nutrition.

In closing, here are some misconceptions to avoid:

You can’t spot reduce your arms

This is partially true. While you can’t dictate where body fat comes off of first, you can make a body part look more toned. In this case, you need to exercise the muscles in your arms in addition to losing total body fat.

If you lose a lot of weight and don’t exercise your arms, they could still look flabby.

Push-ups are effective for arm-toning

Push-ups are a great exercise for working your chest and shoulders – depending on the distance between your hands. However, there are better exercises for directly toning your arms.

Triceps dips are mandatory

Dips put too much stress on your shoulder’s AC joint and rotator cuff – the risk isn’t worth it. There are safer alternatives like the exercises above.

Alright, you have more than enough material to get started here. So drop us a line below if you get stuck or have any questions.

To your arm-toning success!

A system on how to reduce arm fat

CLICK HERE to discover how to get sexy and sculpted arms!

Similar Posts:

{ 26 comments… read them below or add one }

women's strength and fitness

I agree… dips off a bench hurt my shoulders. But push-ups are great arm exercises… take a close grip push up for example, this hits the triceps hard and is a great move.

Reply

Sleeveless in 7!

Indeed, close-grip push ups are more effective for targeting the triceps than regular push ups.

A problem with any type of push up, however, is that once you adapt (happens quickly) it becomes very hard to increase the load without assistance.

Warmest Regards,
Katherine Crawford

Reply

Beverly Cortez

I have a a lot of fat in my arms–how to make skinny?? Do you nhave to have liposuction and plastic surgery to have skinny arms?

Reply

Sleeveless in 7!

Hi Beverly,

As a starting point, I suggest you sign up for my free course on how to get toned arms. The sign up box is on the upper right hand corner of this screen.

And the good news is that you do NOT need liposuction or plastic surgery to get skinny arms. The only time you should consider surgery is if you have reached a “critical point” of excess skin. Most women wishing to get toned arms, however, do not fall into this category. So make sure you try exercise and diet first!

Warmest regards,
Katherine Crawford

Reply

Natonya

Help!!!!!!!!!! How do I get toned arms, without lifting tons of heavy weights???

Reply

Sleeveless in 7!

Hi Natonya,

Lifting lots of heavy weight is not an absolute requirement to get toned arms. A great starting point for you would be to sign up for my free course via the opt-in box in the upper right hand corner of this screen.

Hope this helps!

Warmest regards,
Katherine Crawford

Reply

ramneek

hey i have bulgy arms……… (13”es) how can i ge rid of them …

i m very fond of good dresses but cant wear cause of my bulgy arms and belly with luv handles……. really tired plzzzzzzzzz help me………

Reply

Sleeveless in 7!

Hi Ramneek,

A good starting point would be to read through all the free articles on this site.

Also, was there a specific aspect you were struggling with? If you let me know I can give you more specialized advice!

Warmest Regards,
Katherine Crawford

Reply

Chelsi

I am a young girl and I play volleyball all week long. I work out in the morning at the gym. If course my right arm ( My hitting arm ) is much stronger than my left. I have been trying to catch my left arm up but nothing seems to be working. Do you have any suggestions?

Reply

Sleeveless in 7!

Hi Chelsi,

In simplified terms, the only way for this to happen is if the volume of work your left arm does equals that of your right arm. However, this may be counterproductive for you since you might have to sacrifice right arm exercise in place of left arm exercise. And I assume you want your hitting arm to get as strong as possible?

If this is not the case, just make sure both arms do an equal amount of exercise. Eventually, strength between the two will normalize.

Warmest regards,
Katherine Crawford

Reply

Brandon Carroll

pushups with hands close together are just as good as tricep dips I know I have been studying and helping heaps of women tone up this area.

Reply

Sleeveless in 7!

And they are much safer!

Warmest regards,
Katherine Crawford

Reply

Lane

Hi Katherine,

I think my body tends to store difficult fat in my arms and I regularly work out using those bicep and tricep machines at the gym. I currently use the machines set to around 45 lbs and I’m wondering if I need to consistently up the amount I’m lifting or pressing to get thinner, more toned arms. Would you recommend upping the weight or doing more reps?

Thanks so much,
Lane

Reply

Sleeveless in 7!

Hi Lane,

I would recommend upping the weight so that you work all your muscle fibers. This will help you burn the highest amount of calories. If you stick with light weights, you will only work a limited range of slow and medium twitch fibers.

Also, try to start implementing free weight movements piecemeal.

Warmest regards,
Katherine Crawford

Reply

cindy

i’m 44 female. i have tiny wrists and fat ugly upper arms, it runs in the family. just wondering how much of the flab can be toned; what’s the difference in flabby arms and lose skin on arms. my upper arms ar @15″, i’m very self conscience. have never been able to wear summer sleeveless anything. i hate it!

Reply

Sleeveless in 7!

Hi Cindy,

You can definitely tone the arm flab and tighten the loose skin. Exercising your arm muscles while simultaneously losing fat will accomplish both of these goals.

Warm regards,
Katherine Crawford

Reply

Ruth

15″ thats nothing well i supose it is to you but mine are 21!/2″ R 20″ L tried everything but they seem to get bigger each time I diet so someone please give me hope Ruth

Reply

Sleeveless in 7!

Hi Ruth,

Have you signed up for our free arm-toning course? If not, this would be a good starting point. Don’t lose hope!

Warm regards,
Katherine Crawford

Reply

anne gotto

I`m 68 quite slim but my arms are dimply!i it possible to get rid of this or is it an age thing?

Reply

Sleeveless in 7!

Hi Anne,

Age definitely plays a role here. However, you can reverse this with exercise!

Warm regards,
Katherine Crawford

Reply

kristina frost

I look forward to receiving your information.

Reply

Sleeveless in 7!

Hi Kristina,

I hope it helps you. Also, we will be updating our free arm-toning course soon. So make sure you come back in a couple weeks!

Warm regards,
Katherine Crawford

Reply

mamacin

I pulled some tendons in my right arm about 18 months ago. I saw a physician and was told I had not torn any muscles – to ice it, use anti-inflammatory meds and otc pain relief. I did have some physical therapy which did help to strengthen and increase my lifting capability. Recently I have been doing gardening around my home, which is my usual summertime activity and passion. I have noticed a reduction in my right arm as far as weight capability and have been experiencing pain when I lift my arm. I have dumbbells which I am hoping to use in strengthening my arm/shoulder muscles. I do know that there is some arthritis in the shoulder/arm area so I don’t want to aggravate this also.

I am 61 years of age with osteoporosis, spinal curvature,& asthma but still want to be able to stay active despite my limitations.
Hope you can help.
asthma,

Reply

Sleeveless in 7!

Hi Mamacin,

The best strategy here is to take things very slowly and avoid any activity that causes pain. I have arthritis and bone spurs around my AC joint (joint in the shoulder) and because of this I had to stop doing any type of upper body exercise for about six months. Then, I slowly started doing more and more. It’s very frustrating because you can’t move the way you used to. Luckily, my AC joint has healed very well and all my strength is back. But there were many times when I was too aggressive with my exercise and had to take a week off as a result.

For the arthritis you may want to take some Cosamin DS glucosamine by Nutramax. As always, consult with your doctor first!

Warm regards,
Katherine Crawford

Reply

Hansha

Hi…

My problem is that i have big arms n they look so ugly when i wear sleeveless. I am going to get engaged very soon n i dont want to have big arms fat in my pictures…plz help!!

Reply

Sleeveless in 7!

Hi Hansha,

You should sign up for our free arm-toning course ASAP!

Warm regards,
Katherine Crawford

Reply

Leave a Comment