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Get ready to burn fat and get tight, toned arms with these arm exercises with weights. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises.
Oh and don’t worry – these moves aren’t going to bulk up your arms! Because we’re using light weights, we’re focusing on tightening muscle – not building mass and strength.
Arm Exercises with Weights for Women
The following 8 arm exercises target the biceps, triceps, shoulders and upper back/bra strap problem areas that affect women the most.
BACK FLY EXERCISE
Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.
Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
IN AND OUT EXTENSIONS
Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you, then immediately out to the side. Reverse the movement, bringing your arms together and then back down to the start position to complete one rep.
PULL UP YOUR PANTS EXERCISE
Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.
Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.
Pin these arm exercises to Pinterest so you’ll have this workout forever
How to use these Arm Exercises in a Workout
By combining these arm exercises with weights into one easy workout, you can tone and burn fat – during and after the exercises are over.
This workout routine is perfect for busy women that want to tighten and tone their arms with weights at home or the gym without machines. This has been my go-to arm workout routine with my training clients lately and everyone loves it. It’s quick, easy, and works!
WARNING: Side effects of these arm exercises are confidence, more motivation, and the strong desire to go sleeveless.
- There are 8 arm exercises in this workout.
- Do 25 reps of each exercise to complete 1 set.
- Use 3 to 7.5/8 pounds max! I recommend 5-pound dumbbells.
- Keep a slight bend in your knees and abs in tight at all times.
- Focus on proper form and move at a moderate speed. Weight training should be slow… cardio should be fast. 10 reps with the right form with get you better results than 50 sloppy reps. Use your muscle to move the weight… not momentum.
- Do 3 full sets of each exercise to complete this workout.
That’s it! Did you feel the burn? Let me know in the comments which arm exercise you liked the most!
Do this workout 2 times a week – or once with another one of my arm workouts for women.
For the best results, make sure you’re following a complete weight loss nutrition and training program that boosts the metabolism and burns fat.
Your Coach and Biggest Cheerleader
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PPS. If you liked this workout you’ll love these::
- Discover how to lose arm fat here
- Tricep Workout for Women
- Exercises that get Rid of Bra Strap Back Fat
- The Best Bicep Workout
- All-time fave Arm Workout for Women
- Lazy Girl Arm Workout
Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.