15 Best Arm Exercises for Women

Hey, Bombshell — have you ever eyed that chic sleeveless dress or that daring tank top and thought, “I wish I had the arms for that”? Well, the universe has heard you. With the summer sun shining and the days inviting us to show a little more skin, it's the perfect moment to step up your arm game. 

We're diving deep into 15 arm exercises tailored for women, ensuring those biceps and triceps are strong and runway-ready. So, whether you're a gym newbie or a seasoned pro, this guide is your ticket to the arm show.

Why Arm Strength Matters for Women

Sure, toned arms are a visual treat, but they're so much more than just eye candy. 

Here’s the tea on why those arm workouts are everything:

  • Power in Daily Tasks: Whether it's lifting groceries, opening that tricky jar, or rearranging furniture, strong arms make life smoother and more efficient.
  • Boosted Self-Confidence: Toned arms don't just look good; they make you feel invincible. Every flex in the mirror is a reminder of what you're capable of.
  • Better Athletic Performance: From tennis to swimming, enhancing arm strength ups your game in almost every sport. Ready to crush those personal records?
  • Improved Posture: Building arm and shoulder strength supports a straighter, more confident posture. No more slouching — stand tall and proud.
  • Protection Against Injuries:Strengthening arms reduces the risk of strains and sprains in everyday activities. Those weights sculpt muscles and build your personal armor.
  • Balanced Physique: Working on your arms complements other workouts, giving you a harmoniously toned body. Who doesn’t want that balanced glow?
  • Empowerment in Movement: Be it dancing, yoga, or just waving down a taxi, strong arms add grace and power to every movement.


It’s not just about those arm gains; it’s about enhancing your everyday life, radiating confidence, and channeling your inner Bombshell in every move you make. So, roll out that mat, grab those weights, and let's get to work!

Understanding the Anatomy of the Arm

Before we dive into the exercises, it's essential to give a nod to the anatomy of our arms. Knowing what's happening beneath the skin can provide insights into how each exercise targets specific muscles, ensuring maximum benefit. 

Plus, a little knowledge never hurt anyone, right?

  • Biceps Brachii: Often just called "biceps," these are the muscles at the front of the upper arm. When you think of someone curling their arm and showing off, this is the muscle they're flaunting. They're primarily responsible for bending the elbow and turning the hand to face palm-up.
  • Triceps Brachii: The counterpart to your biceps, these muscles run at the back of your upper arm. They're responsible for straightening the elbow. So, when you're reaching out to grab that chic handbag from a high shelf, thank your triceps.
  • Brachialis: Situated underneath the biceps, this muscle acts as a bridge between the biceps and the triceps. It's a significant player when it comes to flexing the elbow.
  • Brachioradialis: This muscle runs from the outer part of your forearm to the upper arm. It's another essential muscle for elbow flexion and gives your forearms a toned appearance.
  • Forearm Muscles: These are a group of muscles that extend and flex the wrist and fingers. They're essential for grip strength, so when lifting those weights or holding onto resistance bands, these muscles are hard at work.

Acquainting yourself with these muscles helps tailor our approach to arm exercises. Not only does this knowledge allow us to target specific areas more effectively, but it also provides a clearer picture of our arm's potential. Think of it as knowing the tools in your toolbox before embarking on a project.

The Ultimate Arm Exercises for Women

Getting the right set of exercises is crucial for effective arm toning. We’ve curated a list tailored for every Bombshell aiming for those runway-ready arms. Pair these with dedication, and you're on your way to stellar results.

1. Bicep Curls

Skull Crushers

The classic bicep curl is the quintessential exercise for those looking to give their biceps a solid workout.

How To:

  • Stand tall, feet shoulder-width apart.
  • Hold a dumbbell in each hand, arms extended towards the floor, palms facing forward.
  • Keeping the elbows close to your torso, curl the weights towards your shoulders.
  • Slowly lower them back down.

Ensure you're using a full range of motion and control the movement both ways. It's not about speed but precision.

2. Tricep Dips

Bicep Curls

These are fantastic for targeting the triceps and require minimal equipment.

How To:

  • Sit at the edge of a sturdy chair or bench.
  • Place your hands beside your hips, fingers pointing towards your feet.
  • Walk your feet forward, lifting your hips off the bench.
  • Lower your body by bending the elbows until they're at about a 90-degree angle.
  • Push yourself back up.

Make sure your back remains close to the bench throughout to keep the focus on the triceps.

3. Hammer Curls

A variation of the bicep curl, this exercise engages both the biceps and the brachialis.

How To:

  • Stand with feet hip-width apart.
  • Hold a dumbbell in each hand, with your arms extended and palms facing your thighs.
  • Curl the weights to your shoulders, keeping your palms facing each other.
  • Lower them back down.

These are great for adding variety to your routine and giving your biceps a different kind of stimulation.

4. Push-ups

Hammer Curls

Not just for the chest, push-ups are stellar for the arms when done correctly.

How To:

  • Start in a plank position, with your hands placed slightly wider than shoulder-width.
  • Lower your body by bending the elbows, keeping them close to your body.
  • Push yourself back up to the starting position.

For beginners, start with knee push-ups before progressing to the standard form.

5. Overhead Tricep Extension

Skull Crushers

This exercise targets the triceps effectively.

How To:

  • Stand tall, feet hip-width apart.
  • Hold a dumbbell with both hands, lifting it overhead.
  • Bend your elbows, lowering the weight behind your head.
  • Extend your arms, raising the weight back up.

Keep your elbows close to your head and ensure they're the only moving part.

6. Arm Circles

A no-equipment exercise, this is excellent for toning the shoulders and arms.

How To:

  • Stand with feet shoulder-width apart.
  • Extend your arms to the side at shoulder height.
  • Rotate them in small circles, going forward for 30 seconds, then backward for another 30.

This might seem easy, but it's all about endurance. Keep those circles tight and consistent.

7. Skull Crushers

Skull Crushers

Despite its menacing name, this is a top-notch tricep exercise.

How To:

  • Lie on a bench, dumbbells in hand.
  • Extend your arms overhead.
  • Bend the elbows, lowering the weights by your head (but not touching it!).
  • Extend back up.

Go slow. Control is key to avoiding actual skull crushing.

8. Concentration Curls

Dumbbell Row

These are perfect for isolating the biceps.

How To:

  • Sit on a bench, feet flat on the ground.
  • Hold a dumbbell in one hand, hinging forward slightly.
  • Place the back of the working arm against your inner thigh.
  • Curl the dumbbell towards your chest, then lower.

This is about isolating the bicep, so ensure the rest of your body remains still.

9. Triceps Kickback

This is an essential exercise for targeting the triceps.

How To:

  • Start with feet hip-width apart, a dumbbell in each hand.
  • Hinge at the waist slightly, keeping a straight back.
  • Hold your upper arms close to your body, with your elbows bent at a 90-degree angle.
  • Extend your lower arms back, focusing on the tricep contraction.
  • Return to the starting position.

This move is all about isolation, so keep that upper arm still and let the lower arms do the work.

10. Resistance Band Lateral Raise

Introduce a resistance band to target those deltoids.

How To:

  • Stand with feet shoulder-width, holding a resistance band with both hands at hip level.
  • With palms facing in, raise your arms out to the sides until they reach shoulder height.
  • Slowly lower back down, maintaining tension in the band.

Keep a slight bend in your elbows throughout and ensure your movements are controlled.

11. Plank to Push-up

A combo of strength and cardio, this exercise is a full-body dynamo, focusing especially on the upper body.

How To:

  • Start in a high plank position.
  • Transition to a push-up position by placing your right hand on the ground, followed by your left, pushing up as you go.
  • Return to plank by lowering onto your right forearm, then the left.
  • Repeat, alternating starting arms.

Engage your core and glutes throughout to maintain stability and amplify benefits.

12. Kettlebell Swing

While typically known as a lower body and cardio exercise, this dynamic move also engages the upper back and arms.

How To:

  • Stand with feet shoulder-width, holding a kettlebell with both hands.
  • Hinge at the hips, letting the kettlebell swing between your legs.
  • In a swift movement, thrust your hips forward, swinging the kettlebell to chest height.
  • Let it swing back down in a controlled motion.

This isn’t an arm lift; it’s a hip thrust. Let the momentum from your hips power the kettlebell swing.

13. Overhead Shoulder Press

Kettlebell Swing

Targeting the deltoids and upper arms, this move is essential for an upper body workout.

How To:

  • Stand with feet shoulder-width apart.
  • Hold a dumbbell in each hand at shoulder height, palms facing forward.
  • Press the weights upward until your arms are fully extended.
  • Slowly lower them back to the starting position.

Engage your core to prevent arching your lower back as you press upwards.

14. Dumbbell Row

Dumbbell Row

A stellar move for your upper back and biceps. The Dumbbell Row not only targets the arms but also strengthens those upper back muscles, which can assist in achieving a balanced physique.

How To:

  • Stand with feet hip-width apart, holding a dumbbell in each hand.
  • Hinge forward at the waist until your torso is almost parallel to the floor. 
  • Let the dumbbells hang straight down, palms facing each other.
  • Pull the dumbbells towards your hip, keeping your elbows close to your body and squeezing your shoulder blades together.
  • Lower the dumbbells back to the starting position.

Keep your back straight and your movements controlled. It's all about that squeeze at the top to engage those muscles to the max.


15. Alternating Bicep Curl

Shake things up a bit with the Alternating Bicep Curl. This exercise will have each of your arms working individually, ensuring equal strength and tone on both sides.

How To:

  • Stand tall, feet shoulder-width apart.
  • With a dumbbell in each hand, let your arms hang by your sides, palms facing forward.
  • Curl one dumbbell towards your shoulder, rotating your palm so it faces up as you lift.
  • As you lower that dumbbell, repeat the movement with your other arm.

Consistency is key here. Alternate smoothly between arms, maintaining the focus on those biceps. 

Tips for Maximizing Your Arm Workouts

To get the most out of these exercises and truly flaunt those toned arms, consider these tips:

Wear the Right Gear

Wearing the right apparel to the gym can make a difference in how you feel and perform. For example, our women's joggers are perfect for flexibility and comfort during lower-body moves, ensuring your foundation is solid as you train your upper body.

Mind the Form

Quality over quantity, always. Perfecting your form ensures that you're working the right muscles and reduces the risk of injury. If you're unsure about your technique, consider asking a trainer or watching expert tutorial videos.

Hydration Matters

Drinking enough water supports muscle function and recovery. If you're sweating it out in our workout bodysuit, staying hydrated will help you feel refreshed and energized.

Rest and Recover

Your muscles need time to repair and grow. Ensure you're spacing out your arm days to give them a chance to recover. During these breaks, you can focus on other body parts or engage in low-impact exercises.

Stay Consistent

Results come over time, so be patient and consistent. Whether you're hitting the gym or working out at home, don a pair of our Brazilian Contour Leggings to keep you motivated with their flattering fit.

Mix It Up

Don't get stuck in a rut. Changing your routine every few weeks can prevent plateaus and keep things exciting. This can be as simple as changing the order of exercises or increasing the weights.

Optimal Support

The right support is crucial, especially during high-intensity workouts or moves that require a lot of upper-body movement. Our Ace Sports Bra offers functionality and style, ensuring you're well-supported and confident throughout your session.

Wrapping Things Up

Every journey toward fitness and confidence is distinctive and beautiful. And while our guide offers the foundation, the heart, dedication, and passion you bring genuinely define the Bombshell spirit. As you work those arms, know that our women's fitness apparel is designed with every curl, lift, and flex in mind — making every move seamless and empowering. 

Toned arms symbolize strength, and our apparel is crafted to celebrate and accentuate that power. With your commitment and our fashion-forward sportswear, we're crafting more than just a fitness goal; we're shaping a fierce, fabulous lifestyle.

Keep shining, Bombshell! 



6 Reasons A Strong Upper Body Is Essential To A Healthy Life | HuffPost Life

Hydration for Athletes | familydoctor.org

Anatomy, Shoulder and Upper Limb, Arm Structure and Function - StatPearls | NCBI Bookshelf