Best Arm Workouts for Women with Dumbbells

Arm-Workouts-for Women-with-DumbbellsMany women neglect arm training since they are afraid of having massive upper arms. Girls, you do not have to afraid of that!

Working those muscles is important, and it is not so easy to build huge biceps and triceps. If you want to develop a firm and symmetric body, you need to include arm workouts in your routine. And you need to do arm exercises with weights.

A complete arm routine for women should work both the biceps and triceps muscles. Anyway, if you do other compound exercises you already strengthen these muscle groups. Just think about push ups. Push ups stimulate not only the chest muscles but also the triceps ones. Moreover, most of the back exercises work the biceps as well.

Hence, you do not need to focus so much on this body part, but some moves are always beneficial for toning and strengthening.

In my opinion, free weights are the best equipment. Dumbbell and barbell exercises stimulate the muscles efficiently and build strength.

Let’s focus on the best arm workouts for women with dumbbells now.

Which are the most efficient dumbbell exercises for women? The ones that are recommended for men.

Best biceps exercises for women?

Dumbbell biceps curl and hammer curl and the variations of these moves. You can do these exercises in standing or sitting position. These even strengthen your forearms.

More tips: Guide to Dumbbell Biceps Exercises

Best tricep exercises for women?

One or two arms biceps extensions, triceps kickback, which you can do standing or sitting position as well, and lying triceps extension.

Learn these moves.


In order to get the best results, other barbell, kettlebell and bodyweight exercises should be added as well. In addition, you need to increase the resistance to stimulate the muscles regularly.

Below I have collected some really efficient arm workouts with dumbbells for women with dumbbells.

Get Toned Arms

In this routine, only dumbbells are used, and all the most important exercises are presented. If you do this routine, you will target all the muscles.


10-Minute Workout

It is a 10 minute workout to shape your triceps, biceps and shoulders.


Shoulders and Arms Sculpting Workout

In this routine beside the dumbbell arm exercises, other body weight movements are also included, for example, push ups. Bodyweight exercises are beneficial for increasing your fitness level.

Recommended: The Complete Guide To Shoulder Workouts for Women



Build Tank Top Arms

Another routine that is the combination of weighted and bodyweight moves.


Shoulders, Arms & Upper Back Routine

In this video, some compound exercises are included which work almost the entire upper body.


Another not so usual routine with boxing moves.





And finally, here is a routine in which bodyweight moves combined with weight training.



How to get rid of upper arm fat?

If you want to get rid of the fat, you should focus on your diet, and you need to do fat burning cardio training. Healthy eating is crucial for fat and weight loss. The workout routines above are not enough for fat burning. You may want to increase the number of repetitions, but you will need to use lighter weights.

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