Written by Kirsten Yovino | CPT Brookbush Institute
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Nothing elevates a sleeveless dress more than beautifully rounded shoulders, defined biceps, and horseshoe-shaped triceps. Muscular arms inspire confidence both in the gym and out, and nothing rouses more of a badass feeling than watching our biceps bulge as we keep pace with the gym bros beside us.
And whether you’ve been at the gym game for some time or are new to the scene, we’ve compiled a list of exercises that will ensure your arms get stronger, are evenly balanced, and continue getting more muscular.
Plus, you’ll find these exercises and workouts are a combination of compound movements and isolation exercises, ensuring you hit your entire upper body, define your arms, and burn major calories.
This post will discuss:
- Arm muscle anatomy
- How women tone their arms
- Best diet practices for achieving arm muscles
- Best arm exercises for women
- Best women's arm workouts
Stick with us, ladies. After reading this, you’ll be well on your way to building the arms of your dreams.
Anatomy of the Arms
For this post’s muscle-building purposes, we’re defining the arms as three key muscle groups: the biceps, triceps, and shoulders. And while we don’t get into the other upper body muscle groups in depth here, like the back and chest, rest easy knowing that this workout targets them as well.
Biceps and Brachialis:
The prefix “bi” in bicep means “two”, which refers to the two heads of one muscle: the long head and short head. The short head originates from the coracoid process, while the long head from the scapula's supraglenoid tubercle. As they originate from different points and have separate muscle bellies, it's important to include both long head exercises and short head exercises into your fitness regimen. Different moves will primarily target one head or the other, and the goal is to fully develop both.
When utilizing this muscle of the upper arms, you are almost always also using the smaller, brachialis muscle that sits next to it. The brachialis' primary movement is elbow flexion, meaning every time you perform an exercise that requires bending the elbow (chest press, bench press, push-ups), you've got the brachialis to thank for it. A stronger brachialis also leads to a more defined biceps, so you'll want to incorporate a brachialis exercise or two into your routine to achieve those toned arms we're striving for.
Triceps brachii:
Similar to the biceps, the “tri” in triceps refers to the three-headed appearance of the muscle. The three heads include the long head, medial head, and lateral head, all of which have different origin points.
The tricep is shaped like a horseshoe with a head on each side and one connecting them and is responsible for elbow extension, an incremental movement for performing exercises like bench presses and pull-ups.
Just like the biceps, you'll want to include long head exercises, medial head exercises, and lateral head exercises in your gym sessions, because you can't come close to achieving arm definition without all three heads being nice and developed.
Check out our Tricep Workouts For Women for some great ideas on how to build your tris!
Deltoids:
The muscles in your shoulders include the anterior, posterior, and lateral deltoids.
The anterior, or “front”, deltoid is responsible for shoulder flexion. Anterior delt exercises include a lot of pressing moves, like the bench press, push press, hammer press, and landmine press.
Your lateral deltoid is located along the side of your shoulder and in charge of shoulder abduction, or moving your arm out to your side. Lateral deltoid exercises include moves like lateral and Y raises.
The posterior deltoid's primary function is shoulder extension. When performing pulling exercises, the posterior, or “rear”, deltoid can be used. Rear delt exercises include rear flys and bent over rows.
Now that you know the ins and outs of the arms, it is time to discuss how to work them!
WHAT'S THE BEST WAY FOR WOMEN TO TONE THEIR ARMS?
When ladies say they want to tone their arms, ninety-nine percent of the time what they really mean is that they wish to build muscle and reduce fat in a specific area.
While it is not possible to spot reduce a certain section of the body, a proper weight training routine in combination with a sustainable nutrition plan can achieve more defined-looking arms.
Here’s what to focus on to promote muscle growth and defined arms.
1. Start with building muscle:
The best way to tone your arms is to first focus on how to build muscle, and then slowly over time reveal that muscle by decreasing surrounding fat. Building the muscle is done through a consistent workout regimen, like this shoulder workout for women, that targets all of the major muscles, following sets of between 8 and 12 to achieve muscle hypertrophy.
Achieving hypertrophy can be done through the use of progressive overload, the practice of consistently, over time placing more stress on the muscle to induce a specific adaptation.
Need some inspiration to get started building muscle? Check out these 20 Best Female Bodybuilders!
2. Progressive overload:
To progressively overload the muscle, one can manipulate the weight used, set number, repetition number, time under tension, rest period, and even more.
We mentioned a rep range of 8-12 above. For beginners, two to three sets of 8-10 repetitions with a light to medium weight is an ideal range to work in until the exercises begin to feel easier and your body begins to adapt.
3. Experiment with weights, sets, and repetition:
Then increase the weight and experiment with working within different set and repetition ranges. To really build muscle strength and mass, one should increase the set amount to between four and six, decrease the number of repetitions per set to six or less, and increase weight while taking longer rest periods between sets.
If your goal is to induce hypertrophy or muscle size, stick to 8 to 12 reps. If you're training for muscular endurance (the ability to sustain longer bouts of exercise), you will want to stick to lower weight of twelve to twenty repetitions.
Generally speaking, the higher the repetition range, the lower your weight should be. It is also important to note that through all of these different combinations of sets, repetitions, and heavier weight, you should still be able to perform each movement with proper form.
The quality of movement is far more important than the number of repetitions being performed. If you find yourself struggling to complete a set, there is no harm in lowering the weight and finishing from there!
Women’s Best Diet Practices for Toned Arms
Unfortunately, exercise alone will not help you build muscle. Nutrition plays a big role when it comes to developing more muscle. We all know healthy eating is important, but are you properly fueling your body before and after workouts?
A pre-workout meal can occur anywhere from 2 to 3 hours to thirty minutes before a workout, just adjust your meal accordingly based on when you eat. If you're eating 2-3 hours beforehand, focus on a carbohydrate-dense meal with some fat and protein to maintain fullness.
Ideally, this carbohydrate is a complex one so it slowly digests over time. This ensures that the carbohydrate is easily accessible to the muscles throughout the entire workout, as carbs are our bodies’ main fuel source. Examples of complex carbohydrates include oatmeal, whole grain bread, whole grain cereal, rice, pasta, potatoes, and more.
If you're eating closer to your workout session, focus on a faster-digesting carb, like a banana or apple, with some protein and minimal fat. Following the workout, a protein-heavy meal with a small amount of fast-digesting carbs should be consumed for optimal muscle recovery.
During a workout, microscopic tears occur in the muscles, and protein is the necessary building block that repairs them. This means determining your daily protein needs for building muscle is essential.
In addition to replenishing protein stores, consuming a simple carb such as white bread, fruit, or even candy will quickly release glucose into the bloodstream to replace what was lost during exercise.
Yes, you read that correctly: A small amount of candy after your workout can be beneficial to your body!
BEST ARM EXERCISES FOR WOMEN
The wait is over! It is time to discuss the best arm exercises for women. You’ll notice that even though this is an arm workout, we’ve compiled a list of exercises that in addition to hitting the biceps, triceps, and shoulders also activate the back and chest, making it more of an upper body workout.
This is ideal as it prevents upper body imbalances while increasing muscle mass in all of the upper body. Plus, you’ll want a beautifully defined back to complement those killer arms.
1. Barbell Bench Press:
The bench is not just for the boys, ladies! This exercise is a staple in any upper body routine. The barbell bench press targets the pectoralis muscles, triceps, shoulders, and even your core. Be sure to have a spotter nearby and practice good form before adding weight. We've also included this move in our best breast lifting exercises, so you're going to get multiple benefits every time you do it!
How to do the Barbell Bench Press:
- Lying flat on your bench, place your hands shoulder-width apart, grasping the barbell with an overhand grip.
- Start with your arms straightened, and then bend your elbows to lower the bar down to your chest.
- Straighten your arms to return the barbell to the starting position.
2. Barbell Bent Over Row:
This exercise can be performed with a regular barbell or with a preloaded barbell and is a compound movement that emphasizes the back muscles and biceps. Once you start to regularly perform this move, you may even be interested in switching it up with a different row variation.
Hello, tank tops!
How to do the Barbell Bent Over Row:
- Hinge the body at the hips to bend forward, so you essentially make a number “7” shape with your body. Grasp the barbell with an overhand grip. Keep your feet hip distance apart.
- Fully extend your arms out with the barbell in your hands with elbows slightly bent, then pull the elbows back and squeeze the shoulder blades together as if trying to hold a pencil in place between them.
- Slowly and with control, lower the bar back down to straighten arms.
3. Tricep Dip Machine:
Another great tool for an arm workout is the tricep dip machine, which utilizes the chest, triceps, and shoulders. We love this move so much, we've also included it in our Upper Body Workout For Women. It is important to remember to not put the shoulder in a compromising position that could cause injury.
When using this machine, think about creating a ninety-degree angle with your elbow or an upside-down “L” shape. And if you don’t belong to a gym, just perform the dip using your bodyweight. It’ll get great results. Since you're putting in so much hard triceps work, be sure to incorporate a few triceps stretches into your cool-down routine.
How to do the Tricep Dip Machine:
- Kneeling at a dip machine, select your weight and grasp the handles in an overhand grip. Start with your elbows close to your body, bent at a 90-degree angle.
- Pushing your arms downward, contract your triceps to straighten your arms.
- Bend your elbows to return to the starting position. Repeat.
4. One-Arm Cable Biceps Curl:
For this exercise, you will need a cable tower and a handle or rope attachment. You’ll learn to love that bicep burn as it means bigger muscles in the making!
How to do the One-Arm Cable Biceps Curl:
- Lower the handle attachment on a cable tower to the lowest setting. Grab the attachment in your left hand with an underhand grip, facing away from the cable machine.
- Walk away from the tower until your arm holding the attachment has some tension and is slightly behind your body. Your legs should be staggered with your right leg forward and your left leg behind. Keep your feet planted firmly on the ground with your knees soft.
- Once in position, with knees slightly bent, begin to bend at your elbow and bring the handle all the way up to try and reach your fist to the front of your shoulder.
- Hold and squeeze the muscle at the top and then slowly release it back down to the starting position. Be sure to repeat the same amount of repetitions on the other arm.
5. Push-Up:
This exercise is a classic example of a “push” exercise that works the chest, shoulders, triceps, and even more. This movement also targets your core muscles and quadriceps muscles in the legs as well.
It is like you are getting a three-for-one deal here by adding it into your arm routine.
To bring a push-up down in intensity, simply perform the movement with your knees on the floor for additional support, or this exercise can also be done standing with your hands on the wall.
If you are looking to crank up the heat, try a decline push-up (push-up variations are endless!) to really challenge your muscles.
How to do the Push Up:
- To get into the push-up position, start in a high plank position with a neutral back and your hands slightly wider than shoulder width. Feet are closer to hip distance apart.
- Bend your elbows to lower your body until your chest is just above the ground.
- Straighten your elbows to return your body to the starting position.
6. Lat Pull Down:
The lat pull down is another pull movement and can be performed at a cable tower or at a weight-stack machine. It’s going to hit your lats (hence the name), but your biceps are also going to be intensely activated.
How to do the Lat Pull Down:
- Begin by standing at the machine and gripping the handles or bar. Take a seat at the machine with your feet flat on the ground. Your arms are fully extended to start.
- Now begin to slowly bring the bar or handles down to your chest. You may lean back ever so slightly, engage your core, and bend your arms to pull the weight down toward chest height.
- Once your hands are in line with your chest or shoulders, slowly begin to raise the weight back up overhead and repeat the movement.
7. One-Arm Cable Lateral Shoulder Raise:
This next one is great to burn the shoulders on a push day workout. Plus, nothing says muscular arms like rounded shoulders with great muscle definition.
How to do the Cable Lateral Shoulder Raise:
- Lower the handle attachment on a cable tower to the lowest setting. Line up your body to the machine so your left arm (we'll use this one to start) is furthest from the cable and reaches across the body's midline.
- Grab the handle and stand with your feet hip-width apart. Bring the cable across your body and up so your hand is lateral to your body and in line with your shoulder at shoulder height.
- Slowly lower the weight back down. Complete all reps, and then switch sides.
8. Dumbbell Bicep Curl:
Most of us have heard of a traditional bicep curl. If you haven’t, performing it is really quite simple. For variation and to identify potential imbalances, you can also curl one dumbbell at a time. Or, feel free to switch it up with the barbell curl variation, which enables you to use a bit more weight. And the name tells you all you need to know about the muscles worked during this one: It’s the biceps!
How to do the Dumbbell Bicep Curl:
- Begin by standing with your feet shoulder width apart, and hold a dumbbell in each hand with an underhand grip. Stand tall, but keep a slight bend in your knees so they aren't locked.
- Holding dumbbells with palm facing upward, slowly bend elbows, allowing your arm muscles to curl the weight all the way up until your fist reaches your shoulders.
- Squeeze your muscle and then straighten your arms to lower your weights back down.
9. Overhead Press Machine:
Oh, how we love shoulder exercises! This type of push movement uses the shoulders, chest, and core for stabilization. You can also use dumbbells or a barbell to complete the overhead press. No matter the method, your shoulders will get some serious work.
How to do the Overhead Press Machine:
- To get in the start position, sit at the machine with your knees bent. Make sure that the handles are shoulder level. Your elbows are bent to begin and your palms facing forward or toward each other as you grasp the handles.
- From the elbows bent position, tighten the core and slowly extend your elbows to press the handles and weight overhead.
- Lower arms to return to your starting position. That's one rep.
10. Chin-Ups:
While pull-ups are great for your upper back and lats, we like the chin-up for an arm workout as it does a great job activating your biceps and brachialis. It's also going to give your posterior delts some love, which helps get you closer to your goal of beautifully rounded shoulders.
Your abdominal muscles will also get some love as you keep your core engaged for extra trunk stability.
It's important to note that the main difference between chin-ups and pull-ups is the grip (we talk more about pull ups vs chin ups in this article), so make sure to use an underhand grip to get those biceps working. If you can't do a chin-up yet, not to worry! Almost all gyms have an assisted chin-up machine. Start there and work your way up.
How to do the Chin Up:
- Grab a pull-up bar with your arms shoulder width apart and your palms facing you. Grabbing the bar with an underhand grip, squeeze shoulder blades and roll your shoulders back. Start with your arms straight and feet shoulder width apart.
- Starting with your arms fully extended, begin to bend at the elbows to lift your chest toward the bar. Continue pulling yourself upward until your chin is over the bar. Keep your legs straight.
- Straighten the elbows to begin lowering yourself back down to the starting position. With arms reaching overhead, begin to raise yourself up again.
2 BEST ARM WORKOUTS FOR WOMEN
Below are two different full workouts including the exercises listed above. The set and repetitions ranges are ideal for someone looking to build strength and muscle size in the same session. Be sure to rest your upper arm muscles for at least 24 hours after one session.
WORKOUT 1 (PUSH):
|
Exercise |
Sets |
Reps |
|
Barbell Bench Press |
4 |
4-6 |
|
Tricep Dip Machine |
4 |
4-6 |
|
Overhead Press Machine |
3 |
8-12 |
|
Cable Lateral Raise |
3 |
8-12 |
|
Push-Up |
3 |
8-12 |
WORKOUT 2 (PULL):
|
Exercise |
Sets |
Reps |
|
Barbell Bent Over Row |
4 |
4-6 |
|
Lat Pull Down |
4 |
4-6 |
|
Dumbbell Bicep Curl |
3 |
8-12 |
|
Chin Up |
3 |
8-12 |
|
One-Arm Cable Curl |
3 |
8-12 |
BEST AT-HOME ARM WORKOUT FOR WOMEN
If you do not have access to a gym, have no fear! You can still get those lean, toned arms you are looking for.
Below, you will find a full upper body workout that combines both pushing and pulling exercises. All you will need for this workout is your body and a long resistance band.
No resistance band? No problem! The beauty of an at-home workout is you can make adjustments as you need. Use dumbbells for the triceps kickback, and swap out the resistance band pull apart for push-ups and dumbbell pullovers.
Bicep curls can be done with dumbbells, and you can also perform bodyweight tricep dips instead of kickbacks. We love options!
At-Home Arm Workout:
|
Exercise |
Sets |
Reps |
|
Plank Up-Downs |
3 |
8-12 |
|
Resistance Band Pull Aparts |
3 |
8-12 |
|
Resistance Band Tricep Kickback |
3 |
8-12 |
|
Resistance Band Lateral Raises |
3 |
8-12 |
|
Resistance Band Bicep Curl |
3 |
8-12 |
|
Superman Hold |
3 |
30-45 seconds each hold |
Stay Consistent for Best Arm Muscle Building Results
Whether you are in the gym or working out at home, consistency is the most important factor in seeing results. Combine a regular exercise schedule with healthy, nutritious foods, and watch what happens in a few months. And once you've done 12 weeks of this program, we highly recommend checking out our shoulders and arms workout, in addition to our chest workout for women, for continued muscle gains.
Give your lower body a break, and start working out those arms! You may be surprised by just how strong you can be.
Related:
- 12 Best Back Exercises Women Can Use to Build Muscle
- What Are the Best Workout Splits for Women?
- 8 Exercises for Saddlebags to Lose Outer Thigh Fat
- What Exercises Help Reduce Hip Dips?
- HIIT for Women
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Kirsten Yovino
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