Arm workouts for women are one of the hottest topics that I see interested women. Of course, most women are interested in workouts to improve their legs and glutes, but after that it has to be the arms.

Hollywood has a great influence on how we see ourselves, regardless of whether we are male or female. Most of the female leads have amazing looking arms. Defined triceps are one of my wife’s biggest goals and it’s mainly due to seeing some of the latest hotties on the big screen.

Like most improvements to your body, your diet is most likely more important than the actual arm training you do. Arm workouts for women or men are important to achieve the look you want, although if you have too much fat covering your muscle, it won’t matter.

Let’s say you have your diet under control and you’re lean enough to see the muscle definition that makes your arms look so sexy. If you do, the training you do will make a difference.

The arms mainly consist of two main muscles, the triceps and the biceps. I’m going to talk about some exercises that can be done at home with little equipment and that can make an effective arm workout for women.

Triceps exercises

The triceps are the muscles found in the back of the arm and this is the area that women generally want to tighten, especially as they age.

There are many different exercises to work your triceps, including anything that makes you stretch your arm or push to extend it. Push-ups, dips, tricep extensions, tricep curls are a great exercise to work your triceps.

1) Close-grip push-ups

A great way to train your triceps at home or even on vacation at a hotel is with push-ups. They are similar to regular push ups, except that your hands are close together. If you’re having trouble performing these or standard pushups, try them with your knees touching or even standing while pushing a wall. The further you are from the wall, the more resistance there will be. Don’t be afraid to do these types of wall pushups at first until your strength builds. Once you do them steadily for a while, you will soon be able to do them from the knees and eventually the full close grip push-ups. Don’t worry about where you start, just know where you are going. If you get to the point where you can do close-grip pushups for reps and you’re lean enough, you’ll definitely have the sexy arms that any woman would love to have.

2) Resistance Band Triceps Extensions

Tricep extensions are another great exercise and they work the triceps in a different way than pushups do. You can buy fairly cheap resistance bands and use them at home with many different exercises. Get a band that has an amount of tension that you can comfortably do about ten reps with. You can stand in the center of the band and have one of the handles in each hand. Extend your arms up along the sides of your head with your elbows pointing up and your arms bent. Keep your elbows up and don’t move your arms at the shoulder joint. Extend your arms by straightening them at the elbows and keeping the shoulder joint locked. You should be able to feel the tension in your triceps or the back of your arm. Do your reps in a slow, controlled manner at all times, stopping slightly in the upper or blocking position.

If you are doing both exercises, do the close-grip push-ups first while you are stronger and finish with the tricep extensions.

Bicep exercises

The biceps only make up about 1/3 of your total arm and the triceps is a much larger muscle, but the bi’s are an important part of the look we’re looking for. Common bicep exercises are push-ups or any other type of pulling movement that causes your arm to bend.


There are many different types of curls that can be done, including those with weights, dumbbells, kettlebells, as well as resistance bands and suspension training.

The key to performing curls correctly, regardless of what type you do, is to keep your arms locked at the shoulder joint. Don’t move your arms forward with your shoulders, just bend your arms and lift the weight with your biceps. Start with your arms dangling at your sides and slowly lift the weight up by bending your arms, concentrating on keeping the tension on your biceps and off your shoulders.

Lift your chin

Like push-ups, pull-ups are difficult for many people to do, especially if you’re trying to do multiple sets and more than ten reps per set. Like push-ups, there are ways you can start slowly and eventually work your way up to regular chin-ups. You can put your feet on a bench or something sturdier and use your legs to help you. Another great way to “cheat” is to use a resistance band and step into the band while holding the ends with your hands. The tension of the band will help you with the pull-ups until you are strong enough for them without assistance.

Pull-ups are difficult for many men and women, but the rewards are worth it if you stick with it. If you’re a woman and can do close-grip push-ups and full chin-ups without help for reps, your arms will look amazing! If they don’t and you can do the exercises mentioned above, then it may only be your diet that needs to be modified. However, that will be the subject of a future article.

Good luck and get to work. The only thing standing between you and your dream body is focus and work ethic. Stay focused and work hard and the results will come, guaranteed. Give it a try, these few exercises make up some of the best arm workouts for women that I know of.