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Shalini’s brother was getting married after 3 months. She was excited and wanted to look her best but was at the same time too shy to select a dress that revealed her bulky arms. Her best friend then suggested she try some effective arm exercises for women that helped her tone her arms. Shalini was seen wearing a beautiful sleeveless gown at her brother’s wedding 3 months later.
Several women across the globe get confused to choose the right dress for an occasion due to their heavy arms. But, when there is a will, there is a way! If they aim to tone their arms with some arm toning exercises for females, they can wear their favorite dress on any occasion. Just make sure to be consistent in doing those arms workouts and don’t give up even if you don’t see any results within a few days or weeks.
Let us help you identify some of the best arm workouts for women to build strong and toned arms.
Also Read: Exercises Suitable For Women Health
Most Effective Arm Toning Exercises for Females
Listed below are some of the best arm workouts for women
1. Push-Ups
Our list of super-effective arm exercises for women start with our traditional push-ups. For this, you need to lie down on your stomach keeping a distance of approximately 20 two hands distance from the ground. Your whole-body weight should be on your toes and palms. Now, lift your body using your arms until they are extended fully, and then bend your arms from the elbow and lower your chest. Hold onto this position for a few seconds and return to the normal position. Repeat it for a set of three of 10 repetitions.
2. Standing Push-Ups
Push-ups are not just the ones done lying on the floor, you can even try them standing. For this, you need to stand near a wall or counter. Now, try to press your palms against the wall or that counter while raising your toes and leaning your body towards it making an angle of 45 degrees. Make sure to keep your legs straight when doing this workout for arms.
3. Arm Circles
The easiest of the lot and yet so effective, arm circles help tone your shoulders, triceps, biceps, and traps. For this, you need to stand keeping your arms parallel to the ground and palms facing the ceiling. Now, move your arms in a circle clockwise and then anticlockwise for a set of 10. A slight alteration can be done in this exercise and it can be turned into a half-arm circle too. In that case, you just need to move your arms in a circle halfway and return to the normal position.
4. Bench Press
Do try bench press if you wish to flaunt your toned arms. For this, you need to first lie down on your back on a weight-lifting bench keeping both feet on the floor. Now, grab the barbell with both your hands and try to reach up. Try to pull the barbell towards your chest and push it away after that. Repeat it 10 times with the weight of your choice.
5. Dumbbell Shoulder Press
To get those sexy toned arms, do try dumbbell shoulder press. For this, hold a dumbbell in both hands standing with feet at a shoulder distance apart. Now, raise the dumbbells first to your shoulder height and then take them forward right in front of your chest. You need to fully extend your elbows and then press the dumbbells over your head keeping your arms straight. Now, start bending your elbows to bring back the dumbbells towards your chest. Repeat for 30 seconds.
6. Overhead Extension
Women can easily get those toned arms with a regular overhead extension workout. For this, first stand keeping your feet shoulder-distance apart and then bend your knees gently and hold onto your dumbbells tightly in your hands. Now, try to extend your arms overhead while holding the dumbbells make sure to keep your wrists straight. After this, bend your elbows while lowering your dumbbells just behind your head. Ensure your elbow is facing the ceiling. Hold on for a few seconds and then release going back to the normal position. Repeat for 30 seconds.
7. Resistance Band Shoulder Press
Up next, in our list of effective arm workouts for women, we have a resistance band shoulder press. For this, you need to stand in the middle of a recovery band keeping your feet shoulder-distance apart. Now hold on to one end of the band in each hand with a solid grip. Once this pose is attained, try to raise the hands gently up to your shoulder height, while extending your elbows and pressing the band ends over your head. Keep your arms straight. Return to the normal position. Repeat it for 30 seconds.
8. Triceps Dips
Last one and one of the best arm workouts for women, a triceps dip is effective. For this, you need to sit on a bench edge keeping your knees at a right angle from the floor. Hold the bench from both hands keeping them at your sides. Now, try to push the glutes away from the bench lowering your body a few inches down while bending your elbows. Then, try to raise your body back to the normal position. Repeat it 8 to 10 times.
The Bottom Line
Your body looks how you treat it. If you try to exercise regularly, it will reflect for sure. The formula goes not just for arm workouts for women but every type of exercise done by men or women. Consistency and the right manner are the two main things that can help fetch optimum results from any workout.
