Best Arm Exercises for Women

The best arm exercises for women have to include lots of exercises for the biceps.

Women who have been doing bicep exercises for a couple of weeks, will definitely notice an improvement in the shape and tone of their upper arms.

Because the developing muscle requires extra calories for growth, it will be burning fat from other areas of the body in the meantime.

Which can only be seen as a huge bonus in my eyes.

Build your arm muscles to add fabulous tone and definition, and lose body fat.

Wow! That's great news!

But never fear, you won't get bulging masculine biceps I promise. Not unless you pump your body full of steroids and protein supplements in addition to your strength training program including arm exercises.

Women are just not built the same way as men and we just don't have enough of the appropriate hormones to build huge muscles.
Dumbbell Bicep Concentration Curls
This is one of the best exercises to target the upper arms for women. Bicep exercises are a crucial part of your arm toning workout and really have to be included in any arm routine.


This bicep exercise can be performed sat on a bench or a stability ball to add intensity to the core.

• Start with a dumbbell in your hand and your palm facing forwards.
• Rest your elbow against the inner part of your thigh or knee, although you should avoid excessively pushing your leg against your elbow in order to help lift the dumbbell.
• Keep your chest up and your abs tight.
• As you bend your elbow and the lift the dumbbell up, exhale. Ensure smooth movement throughout.
• And as you slowly return the dumbbell to its original position, inhale, but be careful not to fully extend your arm as it lowers as this takes all the stress of the biceps.
• I like to do 3 sets of between 12-15 reps on each arm with this one.

Bicep Hammer Curls - One of the Best Arm Exercises for Women

This exercise can be performed one arm at a time or both together if you prefer.

• Take a dumbbell in each hand, with your palms facing each other.
• Hold your abs tight and try to pull your belly button in towards your spine
• Exhale as you raise the dumbbells up, ensuring your palms remain facing each other throughout the movement. Try not to raise the dumbbell too high as this will force your elbow to rise, which then passed the load to the front of your shoulder instead of your biceps and forearms.
• As your arms return to the start position, inhale.
• Attempt 3 sets of between 10-12 repetitions of this exercise.

Visit: www.musclesforwomen.com for more information on arm exercises, nutrition and weight loss.