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Get ready to burn fat and get tight, toned arms in 20 minutes tops with these 8 Easy Arm Exercises with Weights for Women. All you need is a light set of dumbbells (5 pounds is perfect) and some fun music to get you through these easy arm exercises.
8 Easy Arm Exercises with Weights for Women
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. The 8 arm exercises target the biceps, 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.
BICEP CURL EXERCISE
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.
FRONT EXTENSIONS ARM EXERCISE
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 ARM EXERCISE
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.
SIDE CURLS EXERCISE
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.
SIDE EXTENSIONS EXERCISE
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.
UPRIGHT ROW EXERCISE
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.
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!
How to do use these Arm Exercises with Weights in an Complete Fat Burning Arm Workout
WARNING: Side effects of these arm exercises are confidence, more motivation, and the strong desire to go sleeveless.
Ready to rock? Let’s do this!
- There are 8 arm exercises in this workout.
- Do 25 reps of each exercise to complete 1 set.
- Use a light weight – 3 to 7/8 pounds max!
- Keep a slight bend in your knees and keep your abs in tight at all times.
- Don’t focus on speed, focus on proper form. 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.
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Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.