Arm-Strengthening Exercises For Women

Besides abs, most of us desire having a perfectly sculpted body, including the arms. Here are some arm-strengthening exercises for women that you can add to your workout to have your arms well-toned and stronger without having to resort to chemicals and other synthetic means. One of the ways to get lean, strong arms is by resistance training. A perfectly-toned body can actually increase your self-esteem and self-confidence. Hence, you’ll have a longer life. You will need at least 10lbs dumbbell or 15 to 20lbs kettle bell to do this. Just give yourself at least four weeks of discipline, and you’ll see the results!

Lateral Raise

Arm-Strengthening Exercises For Women
Arm-Strengthening Exercises For Women

Ensure that your knees are slightly bent while standing. While holding a dumbbell on both sides, try to let your arms hang downward, palms facing inward. Then raise your arms to your sides until you reach shoulder level, still while keeping a slight bend on your elbows. Slowly lower your arms to starting position. Do 8 to 12 repetitions


It’s great in improving your pecs. First, while laying down belly first ensure your feet are 15-20 cm apart and palms flat on the floor. Keep it slightly wider than shoulder-width. While maintaining a straight body, come up with your toes and life your body off the ground until you are fully extended. Then slowly bend your arms while lowering your chest back towards the ground. You should avoid making contact between your chest and the ground. They must be at least 10-15cm apart while still maintaining a straight posture. Pushing back up is one repetition. Try doing this with 8-12 repetitions.

Overhead Extension

Arm-Strengthening Exercises For Women
Arm-Strengthening Exercises For Women

This workout is good for your triceps, shoulders and upper back. Start this by keeping your feet hip-width and your knees slightly bend while having dumbbells on both arms. Then reach your arms overhead. Try to keep your upper arms close to your head and your elbows pointed toward the ceiling as you bend your elbows and lower the dumbbell behind your head. Lastly, return to starting position by lifting your arms upward. Try doing this with 8-12 repetitions.

Bench Press

This workout is good for your pecs, shoulders and upper back. While lying on the weight-lifting bench, plant both feet firmly on the ground. While holding the barbell with both hands, try reaching upwards. After pulling the barbell towards chest level, push it away from you. Try doing this with 8-12 repetitions.

Two-Arm Kettlebell Swing

Improves your hamstring, glutes and abs. Have a kettlebell on both arms. While standing, your feet should be shoulder-width apart should hang in front of you in a relaxed state. Second, try bending down your knees as you lower the kettlebell between your legs. Next, come out of squat position by straightening your legs as you swing your arms to head level. Do this in one quick movement. Try doing this with 8-12 repetitions. (or 1 minute)

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