Arm workout for women, tageting biceps and triceps

The weather is getting warmer now, which means summers are around the corner! It is time to revamp your wardrobe. Who would not want to flaunt those toned arms in the tank tops and buy those sexy dresses? Solid and sculpted arms are aesthetically appealing and help you do routine exercises with ease preventing joint injuries.

Whether you aim to gain muscle mass or have weight loss, an arm workout is a must in your regime. Ladies, please do not shy away from lifting some weights as it won't make you look manly but rather help you train the muscles optimally.

Your arms include two major muscles- biceps and triceps. In the information provided below, we have curated a list of some practical exercises that will help you train both the muscles to achieve well proportionate arms.

    1. Barbell Biceps Curls

    Barbell Biceps Curl

    Photo: Youtube@Howcast

    How to do it

    • Grab a barbell as per your strength.
    • Stand straight with your feet at the shoulder-width apart.
    • Put your chest out and hold the barbell with an underarm grip.
    • Keep your back straight and elbows stable while slowly curling the rod upwards.
    • Squeeze your biceps as you curl to the topmost position and then return to the starting position after holding for a while. Repeat 10-12 times for a set.


    • Increase your arm strength.
    • Improve the forearm grip.

    2. Incline Dumbbell Curls

    Incline Dumbbell Curls
    Photo: Youtube@Nikkiey Stott

    How to do it

    • Sit comfortably on a weight bench inclined at about 45 degrees.
    • Place your back against the bench.
    • Grab a pair of dumbbells and slowly curl them up to shoulder level.
    • Squeeze your biceps when you reach the top.
    • Now slowly return to starting position. Repeat 10-12 times for a set.


    • Train your biceps muscles.
    • Activate the long head of the biceps.

    3. Bench Dips

    Bench Dips

    Photo: Youtube@LIVESTRONG.COM

    How to do it

    • Sit on the edge of a flat bench with arms resting by the side of your thighs.
    • Slowly move your feet forward while supporting your body on the weight bench with your arms.
    • Make sure your elbows are straight and your body close to the bench.
    • Slowly move down while keeping the back straight.
    • Feel the stretch on your triceps and return to the starting position.Repeat 10-12 times for a set.


    • Simple and effective bodyweight exercise for triceps
    • Easy to do and does not require any weights

    4. Lying Dumbbell Triceps Extension

    Lying Dumbbell Triceps Extension
    Photo: Youtube@intosport

    How to do it

    • Lie down comfortably on a flat bench or a yoga mat with your feet rested on the floor and your knees bent. 
    • Hold a pair of dumbbells over your head with a close grip on it.
    • Keep the arms straight, with your palms facing one another.
    • Lower the dumbbells until they are on the side of your head. Bending at the elbows and only moving your forearms.
    • Hold in the same position while feeling the stretch in your triceps; now go back to the starting position and repeat 10-12 times for a set. 


    • One of the most effective exercises to activate all heads of the triceps.
    • It helps in building muscle strength.

    Words of Caution 

    • All the exercises mentioned should be done under the supervision of a trainer while doing them for the first time.
    • If you have any medical condition or pain in any region, it is best to consult your doctor before including these exercises in your regime.
    • Reps and sets will vary as per your fitness level, whether you are a beginner, intermediate, or expert-level lifter.
    • Do not ego lift weights and start with moderate heavyweights.
    • Focus on the correct form rather than reps.


    Related: What To Do If You Could Not Perform A Pull-up Yet?

    Leave a comment

    All comments are moderated before being published