Introducing my 20 Minute Arm Workout for Women to Get Tight, Toned Arms.  If your arms make you feel self-conscious you’re going to love it.

Lots of ladies I’ve been working with lately have been saying how insecure they feel about their arms.

“My arms look awful when I wear tank tops.”
“I have to hide my arms in pictures because they look flabby.  My arms only look good when I hold my elbows back.”
“My arms smoosh out and double in size when I hold them down by my side.”

That’s a highlight reel of the things my clients have been saying lately.

If you feel like your arms are flabby instead of fit, I have good news!

Arms are one of the easiest body parts to exercise and seem to get tight and tone faster compared to other muscle groups.  This fun fat burning arm workout routine will help you get tight, toned arms so you can confidently let your guns out when the sun’s out.

Arm Workout for Women with Dumbbells for Tight Toned Arms

This workout routine was made exclusively for women.  It uses dumbells so you can do it at home or the gym.  It takes 20 minutes, burns fat, and tones arms quickly.

Ready to rock?  Let’s do this!

arm workout for women with dumbbells Christina Carlyle

Pin this workout to Pinterest so you can do it whenever you want.

How to do this Arm Workout for Women with Dumbbells

  • Do each exercise 20 times, to complete one round – or set.
  • Choose a weight that’s heavy enough so you ‘feel the burn by the 15th rep.  5 pounds is a good place to start.  If it’s too easy, bump it up a few pounds.  Too hard?  Try 3 pounders until you get stronger.
  • Try to jump from exercise to exercise without taking a break…  This helps keep your heart rate up so you’ll burn more fat.  But take a break if you need one.
  • Do 4 full sets of all 6 exercises to complete the workout.
  • Do this workout 2 times a week.  You can also do this workout with another one of my arm workouts, if you want to shake things up.
  • To get definition to pop faster, follow a fat-burning meal plan.  If you want to slim down extra fast, use my Reset Cleanse

The Dumbbell Arm Exercises for Women

 

GOAL POST PRESS
goal post press exercise Christina Carlyle

Stand up straight holding dumbbells up and out to the side at shoulder height.  Bend your arms at a 90-degree angle so your knuckles are facing the sky.  This is your start position.  Exhale and squeeze your arms together in front of you. Inhale and reverse the movement, returning to the start position, to complete one rep.

 

HAMMER CURLSHammer Curl exercise Christina Carlyle

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

 

TRICEP KICKBACKSTricep kickback exercise Christina Carlyle

Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

 

BENT OVER BACK FLYback fly exercise Christina Carlyle

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.

 

SIDE HAMMER CURLS

side hammer curl exercise Christina Carlyle

Stand with a dumbbell in each hand, with your palms facing away from you, like you’re holding a hammer in each hand. This is your start position. Bend your arms at the elbows, lifting the weights up towards your shoulders like you’re trying to hit them with a hammer…  but the weights shouldn’t touch your arms.  Once you reach the top return your arms back down to the start position to complete one rep.

 

BICEP CURLS
Bicep curls exercise Christina Carlyle

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.

 

Woo!  That’s it!

Did you feel the burn?  Let me know in the comments.

Your Coach and Biggest Cheerleader

xxoo

 

PS. I have a free resource library stocked with printable PDF’s. I call it my VIP section. To get access sign up as a VIP. It’s free. As a VIP, you’ll also get a new workout emailed to you every week!