Toned Arms Workout for Women
The 15-minute routine
| Exercise | Sets x reps | Rest |
|---|---|---|
| Dumbbell shoulder press | 3 x 10 to 12 | 45 sec |
| Bent-over row | 3 x 10 to 12 | 45 sec |
| Biceps curl | 3 x 12 | 30 sec |
| Overhead triceps extension | 3 x 12 | 30 sec |
| Lateral raise | 2 x 15 | 30 sec |
| Triceps dip on a chair | 2 x 10 | 30 sec |
Why your arms aren't changing
- Weights are too light. If you could do 30 reps, it's too easy to change the muscle.
- Only training the back of the arm. Shoulders and back create the toned look too.
- Skipping protein. Muscle needs building blocks.
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Questions women ask
How do I get rid of arm jiggle?
Lose overall body fat and build the triceps and shoulders underneath. You can't burn fat from just your arms, but stronger muscle makes them look firmer as fat drops.
What weight dumbbells should I use for arms?
Many women start with 5 to 12 pound dumbbells depending on the move. Use heavier ones for presses and rows, lighter ones for lateral raises.
Will lifting make my arms bulky?
No. Women build muscle slowly, and moderate arm training mostly creates firmness and shape.
Keep reading
Full-Body Dumbbell Workout for Women
2 workouts · one pair of dumbbells · 35 minutes
Full-Body Home Workout for Women, No Equipment
25 minutes · living-room friendly · beginner to advanced
Gym Workout Plan for Beginner Women
3 days a week · machines + dumbbells · 45 minutes
Education only, not medical advice. Check with your doctor before starting new exercise or nutrition plans, especially if you're pregnant, postpartum or have a health condition.
