Skip to main content

Best Arm Exercises For Women | Banish The Bingo Wings

Best Arm Exercises For Women | Banish The Bingo Wings
Betsy green
Fitness Writer & Personal Trainer6 years ago
View Betsy green's profile

One of the most common goals for women is to tone up their arms. They are the body part you have on show most often in warm weather and when you're out on the town. But how do you achieve toned, sleek arms? Here are the best arm exercises for women.

We’d recommend starting off with 5kg dumbbells where weights are required and completing 3 sets of 15 reps per exercise, but feel free to go higher or lower to fit your needs and abilities - go on, push yourself!

Don’t worry, lifting heavier dumbbells for longer won’t mean you wake up with arms like Hulk Hogan. However, do be careful not to overdo it if you are new to lifting as you could risk an injury. And of course, always warm up and warm down, paying particular attention to your arms if that is going to be your main focus throughout that workout.

Tricep Swing

To tone the back of your upper arm, lie on your back with your feet flat on the ground. Get your dumbbells and hold your arms slightly above the ground, behind your head. Lift one arm slowly over your head until it is perpendicular to your chest, then lower slowly back down. Repeat on the other side to complete the rep.

Weighted Side Raise

Hold your dumbbells by your sides with your palms facing your body. Keep your arms straight with just a slight bend at the elbow, and raise them outwardly until they reach shoulder level. Lower them slowly to complete one rep.


Lie face downwards and prop yourself up on your toes and forearms in a traditional plank pose. Using only your arms push yourself up into a raised plank position. Hold for a beat and then lower back down to your forearms to complete the rep. This is also a killer move for your core.

Overhead Tricep Extensions

Hold one dumbbell behind your head with both hands. Your elbows should be bent behind your head. Lift the dumbbells so your arms are straight above your head. Then slowly lower to complete the rep.

Have You Been Smashing Your Arm Days Without Seeing Results?

If you feel like your arms do not have the definition you expected after regular arm workouts, it could be that you need to look at your diet or cardio. Make sure you increase you are consuming enough protein for your body to build and maintain lean muscle mass, as this is crucial to the “toned” look. You should eat or drink protein within 30 minutes of your workouts.

In addition, it could be that you have excess fat that is preventing your hard work from showing! While arm exercises certainly burn calories, you can’t target fat loss to one particular area. So, you may benefit from some HIIT sessions each week to blast through extra body fat. This will help your lean muscle to shine. Incorporate moves like burpees and jumping jacks, or try an intense boxing session to include extra workouts for your arms.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Betsy green
Fitness Writer & Personal Trainer
View Betsy green's profile
Betsy is a professional fitness writer and qualified personal trainer. Having worked with top names in the business, she has a global clientele and has been published across all different types of media; from fitness apps to magazines. Her passion for fitness and training also led to her hobby in competitive bodybuilding where she enjoys pushing her body to the extreme.