Best Arm Exercises for Women

by: Super Sister Fitness

Today, we’re going to be doing the best arm exercise for women. This is a combination of dynamic arm movements that I have found over the years to be the best possible arm exercises for women to help tone and sculpt your arm.

So make sure you do a 3 to 5 minute warmup, get your heart rate up a little bit and then let’s get started.

Grab your dumbbells and set your timer! (You can start your timer for 1 minute every step)

Watch the video above, or check out the end of this post for a full-scale breakdown of each exercise.

Swimmer’s Press. First, curl up and then exhale. Press your arms overhead. Then come back in, rotate in then curl back down. Keeping your core tight, make sure you’re not sticking your butt out in the back. This work out forces you to keep your core tight and it also works in different muscles of the arms in one dynamic movement.

In & Out Bicep Curl. We’re just working the biceps here. Curling up to your shoulders, keeping your elbows glued to your ribcage. Knees are slightly soft, and your feet underneath your hips. Exhale lift, inhale lower. Exhale out, inhale lower.

Tricep Kickback. As you exhale to lift up, you’re going to keep your elbows in and squeezing in your back flat, you abs engaged. Make sure that you’re not hunched over. And then from there, you’re going to kick it back, coming back into a 90 degree angle.

Three-part Shoulder Series. You’re going to lift up to shoulder height, slowly lower. Coming to scaption, slowly lower and then lateral raise. This is where you can start to identify imbalances in your shoulders.

Lateral Raise to Overhead Press. You’re coming into a lateral raise, like you’re holding a steering wheel. Exhale up. You’re going to rotate back, 2 presses overhead. And then rotate back, and down. Up, back, 2 presses and down.

Lastly, shake your arms out. Shake your shoulders out. Let’s go stretch it out! (Note: If you want to pause, repeat back another 3 or 4 circuits, feel free to do that and then do the stretches.)

Once complete, check in with us over on Instagram! We want to hear from you. You can let us know you’re done by tagging #SSFsweatsquad and/or @supersisterfitness