Last updated on March 18th, 2019 at 06:40 am
Tone your arms with this quick, 5-move workout for women that is also great for beginners! You can do this workout at home or at the gym.
I used 8-pound dumbbells to perform most of the moves, but if you’re a beginner/ or don’t have any weights at home – start without weights. Alternatively you can use water bottles or lighter dumbbells.
So I’m noticing it more and more – as I get older my arms look older too.
It’s important to tone those arm muscles, not just to be able to wave at someone without wobbling and wanting to hide underground like a blind mole, but also to be able to perform daily tasks.
Like lifting my nephew. Bringing groceries home, carrying a giant watermelon for more than a minute, moving my furniture from one room to the other, because apparently that’s something I do almost every month.
How to lose arm fat and tone your arms without looking like a man
In short, to lose arm fat and build muscles you need to clean up your diet and train your arm muscles regularly.
Not every day, but maybe twice a week? That’s more than enough.
The exercise routine doesn’t need to be long you don’t have to lift super heavy weights and you definitely don’t need to go to the gym. If you’re a beginner you don’t even need dumbbells, although as you progress it’s worth investing in some.
I personally was always afraid that I will look like my dad if I exercise my arms more than once a year.
To my surprise, that’s not the case. I now even use his super old 8-pound dumbbells (which I suspect he “borrowed” long-term (okay stole) from somewhere) and I’m telling you it makes such a difference in the way I feel.
I mean this little workout here got me sweating. It never did with the 3-pound dumbbells
What’s important if you want to lose arm fat and tone your arms is to do more repetitions (15-20x) and to choose a weight that allows you to do so. So in my case 8 pounds is the MAX I can do to keep proper form and do 15 repetitions.
As a little warm up you can do some jumping jacks or this right here.
I did 100 jumping jacks, because I LOVE jumping jacks and didn’t feel very wonder-woman-y that day.
Now, here’s the workout!
Beginner Arm Workout For Women
I did this arm workout using 8 pound dumbbells, but feel free to use a different weight that’s appropriate for your fitness level or no weight at all. I did 3 rounds total with no rests between the individual movements, but 30s rest between sets.
This is important: With all these exercises remember to keep your core tight and to follow the instructions in the videos to really isolate the muscles and to prevent injury.
Move #1: Biceps Curl, 15 reps
This is a very classic move to tone the biceps. Here it’s impotant to keep your elbows in and still to really work the bicep.
video demo by Women’s Health, video found on the 3v YouTube Channel.
Move #2: Hammer Curl, 15 reps
This move is very similar to the biceps curl, but done under different angle. Again keep your elbows still and close to your body to make the most out of this move.
video demo by Howcast.
Move #3: Bent Over Dumbbell Row, 15 reps
This move will strengthen your upper body and can help improve your posture. Make sure to really squeeze the shoulder blades together. For this workout, I did the first variation with elbows in.
video demo by Bowflex
Move #4: Tricep kickbacks, 15 reps
Awesome move! I really felt it in my triceps – the area you really want to tone up for when you’re waving haha!
video demo by LivestrongWoman
Move #5: Tricep pulses, 20 reps
Same starting position like the triceps kickbacks, but you’re keeping your arms straight behind you and pulse them up and down, without bending at the elbows. Really burns the triceps.
video demo via Cali Strong Fitness
And that is it! Simple, but effective! I hope you guys enjoy this at home arm workout, I know I did – I also felt it in my arms for days after! Can’t wait to do it again tomorrow!
Let me know if you have any questions or requests 🙂