15 Best Workouts for Toned Arms, According to Top Fitness Experts

Sculpt your biceps, triceps, and more with these unique moves.

best arm workouts for women

Looking to tone your upper body and sculpt toned arms? Not only do arm workouts for women help strengthen basic muscle groups like the triceps and biceps, they also work other important areas like your core and back muscles.

We’ve chatted with the top fitness experts and professional athletes to round up the best arm workouts for women both with and without weights. You can do all of these exercises at the gym or at home if you have a set of dumbbells.

In order to get the most out of these movements, Karena Dawn and Katrina Scott, personal trainers and co-founders of Tone It Up, emphasize focusing on the mind-muscle connection to maximize workout results at home. “Right before you begin the concentric phase of the movement, actively think about engaging the muscle. It sounds so simple, but it really works,” says Scott. Before you start any exercise regimen, be sure to consult your physician or healthcare practitioner.

15 Minute Arms Workout Routine:

  • Pick four moves from the list below.
  • Perform the first movement for 30 seconds on and 30 seconds off for a total of three times. Then, rest one minute before progressing to the next move.
  • Perform the second movement for 30 seconds on and 30 seconds off for a total of three times. Then, rest one minute before progressing to the next move.
  • Follow the same format for moves three and four of your circuit selection.

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