Best Arm Workouts for Women

Updated on February 17, 2018
Alyssa Nichol profile image

Alyssa has a passion for fitness and sharing her favorite tips and tricks with the world. Alyssa is a wife, mom, and coffee enthusiast.

Summer is nearly here. The promise of sunshine and warm temperatures means it's time to break out the flowy dresses and tank tops. Lazy days at the pool, enjoying the sunshine at the beach, and backyard cook outs will soon be upon us.

While it is not possible to spot reduce, you can spot tone. Taking time to work on weaknesses in the body or toning up those areas that need a little attention will help give you greater confidence and have you feeling amazing no matter what you are wearing!

The arms are one of the easiest areas to tone and sculpt. With a little time and attention, you can start to build long, lean muscles. The good news is you do not need an expensive gym membership to get fit or to maintain your progress. There are plenty of exercises you can do right at home that will have you looking and feeling your best. When it comes to working the arms, I have a few methods that always do the trick. The following are my favorite arm exercises that are quick and effective, as well as my favorite fitness methods that achieve slim, sleek, toned arms.

It's important to include some form of cardio in your fitness routine, at least a few times a week. This My favorite is HIIT because it burns a lot of calories, boosts metabolism, and you can tone while you sweat! Nutrition is also key. Be sure to eat healthy and drink plenty of water.

Disclaimer: You should always consult your physician before beginning any fitness or nutrition program.

Day 18 of the challenge. I was pretty impressed with my arms.
Day 18 of the challenge. I was pretty impressed with my arms.


I used to avoid push-ups at all costs. I didn't like them. That all changed last year. A close friend invited me to complete the 22 push-ups a day challenge. It was for a good cause and I have never been one to turn down a challenge, especially when it comes to fitness. I did my 22 push-ups a day for 22 days and while it was a struggle, I loved the results.

Push-Ups are great for your entire body and like many other exercises, there are plenty of variations and modifications to keep you interested.

Tricep push-ups are my favorite and proper form is important. You can do this variation on your knees or up on your toes. Either way, make sure that your abs are tight, and your wrists are under your shoulders. Your body should form a straight line from the crown of your head to your knees, or feet. Slowly bend your elbows back, keeping them in toward your body. Lower your chest until it nearly touches the floor. Don't allow your hips to sag and keep your abs tight. Pause for a beat. Then push your self back up to the starting point.

The video below is the reference I used during my challenge. See how many variations you can do.

32 Different Push-Up Variations - The Ultimate Push-Up Video

Biceps, Triceps, and Shoulders

There are a few exercises I always include in my fitness routine to tone my arms. Proper form is essential and you should always keep your abs tight. The best thing about these movements is that you can use dumb bells, resistance bands, or no weight at all. Another great tip is be present while you are performing the movements. Focus on the muscles you are working and don't forget to breathe!

I love the following exercises.

  • Traditional bicep curls
  • Wide curls
  • Hammer curls
  • Lateral rotations
  • Arnold Press
  • Tricep kick backs
  • Lateral raises
  • Front raises
  • Tricep dips

When it comes to working my arms, I get the best results from the following two trainers. Their workouts have given me tight, toned arms that are sleek and feminine. Their workouts are nontraditional, dancer-based, and a lot of fun.

Tracy Anderson Mat Workout and Dance Cardio DVDs
Tracy Anderson Mat Workout and Dance Cardio DVDs

Tracy Anderson

I love the Tracy Anderson Method. It has completely transformed my body. I have followed Tracy's method for years and, in my opinion, it is one of the best, and most effective, workouts for women.

One of my favorite parts about this method is Tracy's unique arm work. It doesn't seem like a lot when you first watch her workout videos, but when you perform the movements, you will feel your muscles working! Stick with it, and you will see your body change.

Tracy offers a variety of programs that fit every lifestyle. The Mat Workout DVD is a great starting point and has one of the best arm sections. It is challenging and will tone up your entire body. This workout is a good introduction to Tracy's method. Pair with her Dance Cardio DVD for best results.

5 Moves for Stronger, Leaner Arms | Tracy Anderson | Health

Tracy Campoli

A few years ago in the midst of moving, I was in a hotel room, searching for workouts on YouTube and found Tracy Campoli's backless dress workout. I've been hooked ever since. She has an amazing energy that makes you feel like you are with one of your best girlfriends.

I love Tracy's arm workouts! They are quick, effective, and will leave your arms burning! Tracy keeps the weight low and does a lot of reps to build lean muscle for sleek, dancer-like arms. The video below is one of my favorites.

Amazing 10 Minute Arm Workout

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2017 Alyssa


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    • Alyssa Nichol profile imageAUTHOR


      3 years ago from Ohio

      I love Tracy Anderson! Her method is a part of my daily fitness routine. I like your tip for push-ups. I think I might do that, too! :)

    • Noa Keshet profile image

      Noa Keshet 

      3 years ago from Israel

      Thanks for the information, Alyssa. I tried the 3 moves by Tracy Anderson and I could really feel my muscles working. I'm always looking for new exercises to do with my dumbbells.

      I also find that doing Pushups is challenging, but extremely rewarding when you manage to do them consistently. I could definitely see the results, particularly in my abs and arms. Great motivating idea with the 22 days challenge. For me, I found a trick for making pushups a daily habit: I made them a part of my house cleaning routine. When I finish sweeping the floors, I go down and do 10 pushups on my toes. This way it's becoming a habit that is linked in my mind to something that I do regularly.

    • Alyssa Nichol profile imageAUTHOR


      3 years ago from Ohio

      Awesome! :)

    • billybuc profile image

      Bill Holland 

      3 years ago from Olympia, WA

      I'll pass this along to my wife. She'll be excited. Thank you!


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