Arm Exercises for Women

Want great looking arms? Try these arm exercises for women and build sexy looking guns

If you are struggling with arms that show off more fat than lean muscle, in this article, I will discuss some of the best arm exercises for women that will give you firm and well-defined arms that will turn heads.

Before I explain the exercises I would like to point out some common mistakes women will make when doing arm exercises.

Make sure you emphasize proper form

When performing any kind of exercise with weights it is important to maintain proper form, this means using a solid (controlled) movement and focus on squeezing and contracting the muscle. The better the muscle contraction the greater benefit you will have from doing the exercise.

Don't be afraid of the weight

I don't want to be critical, but I often see women lifting very tiny dumbbells when I know they are capable of lifting much more. When you train with weights, the more strain you put on the muscle the quicker you will see results. Make sure you use a weight where you can get 10-12 reps with proper form.

If you are worried about your arms getting massive, don't! this is physiologically impossible for women unless you are taking anabolic steroids.

There are two main muscle groups in your arms which are biceps and triceps. I would include the forearm, but most women are primarily interested the upper arms, which is normally where fat accumulates the most.

I think you will find these exercises unique.  I personally use them when I train arms. Some of my favorite exercises I have adapted from the famous male bodybuilder Larry Scott who had some of the best arms on the planet.  I have found his arm training techniques to be some of the best! Even for women.

Preacher curls (biceps)

Preacher curls can be done with a variety of grips including what is called hammer (palms facing upwards) or reverse (palms facing down) each position targets the brachialis at a slightly different angle. You can do preacher curls with an EZ curl bar, a pair of dumbbells or a cable with a D handle or straight bar.

When performing preacher curls start off with light weight for a warm up, then gradually begin increasing the weight. I recommend doing 4-6 sets with a rep range of 10-12 or until you get a good pump (arms begin to feel tight).

Varying the preacher curl with the EZ bar, dumbbells, and a straight barbell can enhance the exercise and maximize the pump.

Standing bicep curls

Standing bicep curls give you more leverage and you can use a little more weight, you can use both a straight bar and dumbells. Using proper form using nice slow movement to maximize the contraction as seen in the video below.

Dumbbell preacher curls (Scott Curls)

The one arm dumbbell (Scott Curl) isolates the bicep, if performed correctly it's hard to cheat on this exercise. You should use a moderate amount of weight and perform  4-5 sets of 10-12 reps for each arm. Below is a video that explains how to perform this exercise.

Tricep kickbacks

Triceps kickbacks are an incredible exercise that targets the triceps, it is one of the best exercises for firming the back of your arms. If you suffer from arms that sag, this is a must do exercise to help firm them up.

Tricep Extension Larry Scott Style

The triceps extension using a cable pulley is another excellent exercise for the triceps muscle, it may take some getting used to but once yu have mastered it you will notice incredible improvement in the firmness of your arms, it will also improve overall arm strength. I personally like to vary this exercise using different grips with a straight bar or using a V-shaped bar.

Tricep rope pulldowns

This is one of the most common exercises for developing the triceps muscle, it's easy to do and does a good job at working the triceps muscles. When performing this exercise try to ensure proper and after each set gradually increase the weight.


If you want firm and shapely arms these exercises will do the trick, some of them might seem a little awkward at first, but practice makes perfect. Start out slow and use light weight until you have mastered good form, hen you can gradually increase the weight. I can guarantee that after one month you will see 100% improvement in both strength and the way your arms look.