The best arm workout for women!

It’s easy to get distracted by your legs, glutes and abs when working out. But for that overall toned look, you should be working your arms, too. Here’s a great arms workout using a bench (or box/step) and dumbbells.

Bicep curl

Stand up straight with your knees soft and a dumbbell in each hand. Tuck your elbows in to your torso. Make sure your palms are facing upwards and your lower arm at right angles with your upper arm. Keeping your upper arm stationary, move your lower arm upwards in a curling movement. Keep moving them upwards until you are no longer tensing your biceps. Lower back down to the starting position and repeat.


Get into a press up position, face down on your hands and toes. Keep your spine aligned and your core tight. Inhale and lower your chest down towards the floor – make sure you keep your body in one straight line. Exhale and push back up to the starting position.

Tricep overhead extension

Stand up with a dumbbell in both hands. Your feet should be at shoulder width apart. Slowly, lift the dumbbell over your head so that both arms are fully extended. Your palms should be facing the ceiling – this is your starting position. Keep your upper arms and elbows close to your head. Lower your lower arms (and the dumbbells!) towards your biceps. Keep your lower arms fixed in the same position. Then move your lower arm back tot the starting position.

Tricep dips

This uses a bench, stair or box. With your arms supporting your weight, move you butt so it’s just in front of the bench. Keep your arms straight, but have a bend in your elbows to keep your triceps engaged. Slowly bend your elbows and lower your body towards the floor. Keep lowering until your elbows are about 90°.  Push back up to the starting position.

Reverse fly

Begin standing up with your upper body rocked forward at the hips and a soft bend in the knee. Keep your core engaged. Let the dumbbell hang from your shoulders, your palms facing each other and your arms slightly bent. Keeping your torso still, raise your arms out to the side until they are in line with your body. Then lower back down to the starting position.

Dumbbell cross jab

Stand up right with the dumbbells at chest height. Bend your elbows and have your palms facing each other. Extend your left arm across your body until the dumbbell is in line with your right shoulder. Repeat with your right arm.

Leave a Reply

Your email address will not be published. Required fields are marked *