The Ultimate Review of Arm Exercises for Women, Part 1

arm exercises women

What are the absolute best arm exercises for women? Ask this question and every single fitness “guru” will give you a different answer.

If the so called gurus can’t decide on the best arm-toning exercises, how are you going to?

So to clear up the confusion and make life easier for you, I’ve decided to create a massive and unbiased review of every single arm exercise I can find. Some of my findings will surprise you. Some will scare you.

Why would you get scared? Because some of the most highly recommended arm exercises lead to joint degeneration. Sad, but true.

I had to learn this the hard way by developing bone spurs and arthritis in my shoulder’s AC joint.

And I don’t want you to have to go through the same experience. Getting the sexy arms you so desperately want should not include the risk of serious injury. Thus, I am going to be reviewing as many arm exercises as I can as often as I can.

So without further ado, here is the first ever Sleeveless in 7 review of arm exercises for women:

Dumbbell Curls

best arm exercises women

This is a great exercise for working the biceps through its entire range of motion (flexion, protraction and supination). An exercise that works a muscle through its entire “range of motion” will always give you a bigger bang for your buck. The biceps is the set of muscles on the front of your arm. It’s the first arm muscle people will see when greeting you from the front. And there’s a good reason you see fitness buffs doing this exercise all the time: because it works. As an added bonus, this exercise will also tone your forearms.


  1. Stand holding a dumbbell in each hand, arms hanging down and palms facing the body.
  2. Try to pull your belly button inwards toward your spine to keep your back stable.
  3. Exhale, bend your elbow and rotate one palm up before your forearm reaches the horizontal plane.
  4. Inhale and lower the dumbbell slowly.
  5. Repeat for the other arm.

Most Common Mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Raising the dumbbell to high which forces your elbow to rise. This takes the load off of your biceps and places it on your front shoulder.
  3. Rocking back and forth to get the weight up. This places stress on your lower back and over time can cause injury.

Sleeveless in 7 rating: 9/10

Dumbbell curls are almost a perfect arm-toning exercise. Their only drawback is that it can be somewhat challenging to maintain good form and posture when increasing the weight. And increasing the weight is critical for the fastest arm toning.

Now a lot of “experts” recommend focusing solely on your triceps because that’s where the arm fat hangs from. But I completely disagree with this limited approach. A sexy arm is an arm that is toned all the way around, not just in the back. And remember that the biceps is the first arm muscle that someone sees when meeting you from the front. In addition, if you want to tighten any lose skin you may have dangling around, you are going to have to firm up your entire arm which includes your triceps and biceps.

Take home point: you can’t neglect your biceps if you want toned arms ASAP.

And watch out for the next Sleeveless in 7 review of arm exercises for women. Until then!

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{ 4 comments… read them below or add one }



Please I cant not carry dumbbell curls. All I want is to reduce my arm, so what do I do?


Sleeveless in 7!

Hi Janet,

Can you tell me what is limiting your ability to carry dumbbells? If you do, I can give you specific advice!

Warmest regards,
Katherine Crawford




Very complete and useful infos, I’ve already corrected some bad habits I had, thanks!
I’m 45, average weight (53kg/1.65m), jog 4k / 6 times a week however recently, my arms have become a bit too flabby to my taste.
What are the 3,4 best exercises you’d recommend at home ? (there is no gym around and no sophisticated gym equipment available in the country/city where I live- just dumbbells).
I guess dumbbell curls is one one them, how about 2, 3 more exercises?


Sleeveless in 7!

Hi Sandrine,

Glad you find the information useful.

I would suggest checking out our free arm workout to get some good exercises. You can do this workout at home!

Warm regards,
Katherine Crawford


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