Arm Workouts For Women
One common issue that women are often faced with are their underarms; the flabby part of the triceps. It’s actually quite easy to tone this area of the body, and there are many different exercises that are effective for toning underarms. We’ll go over some of these exercises below for an ideal workout to tone and sculpt your arms.
Basic Arm Sculpting Workouts
These are some simple exercises that you can do without the use of any special equipment or fitness machines. The following exercises use your body weight as resistance to tone the triceps.
Arm Circles – This movement targets your triceps, biceps and shoulders. Extend your arms out at your sides to shoulder level. Pull your shoulders down and make 20 small circles in a backwards motion. Reverse the direction and do 20 more small circles in forward motion.
Tricep Side Stretch – Starting with your right hand, bring it over to your left shoulder. With your left hand hold the right elbow until you can feel the stretch in your triceps. Repeat the exercise with your left. Alternate each side doing 20 repetitions of each. Another variation of this exercise is to stretch your arm overhead rather than across your body.
Push Ups – Start out on your hands and knees, placing your hands flat on the floor a little wider than shoulder-width. Extend your legs and space your feet comfortably apart. Lower your body towards the floor until your chin nearly touches. If the exercise is too difficult you can kneel for a modified pushup. Come back up to the starting position. Repeat for 10 repetitions.
Triceps Dips – A small bench or low platform works well for this exercise, but you can do it on the floor as well for an effective triceps workout. Place your hands on a sturdy surface (or flat on the floor) placed shoulder-width apart. Extend your legs out so that your heels are resting on the floor with feet together. Straighten your arms but keep your elbows slightly bent. Slowly lower your body by bending your elbows to nearly 90 degrees. If using a platform, you’ll want to keep your back close to it. Don’t let your bottom touch the floor; straighten your arms back to the starting position. Repeat the movement for 2-3 sets of 15-20 repetitions.
Opposite Arm & Leg Lift – Get on your hands and knees for this exercise. Keeping your head and neck straight, extend your right arm out in front of you while lifting and extending your left leg back simultaneously with your foot flexed. Hold this position shortly then return to the starting position. Repeat the movement with your opposite arm and leg. Complete the movement alternating between sides for 15-20 repetitions.
These exercises require dumbbells for strengthening and toning underarms. Choose a comfortable weight for these exercises that won’t add strain on your muscles throughout the repetitions. Check out some of our recommendations on cheap dumbbells that are perfect for these exercises.
Triceps Push Back – Stand with your feet placed shoulder-width apart. Hold a dumbbell in each hand at your sides with palms facing backwards and knees slightly bent. Lift your arms behind you bringing the dumbbells about 2 feet back. Bring it back to your sides. Repeat the movement for 20 repetitions.
High V – Stand with your feet placed shoulder-width apart. With a dumbbell in each hand extend your arms out at your sides and bring them overhead to form a V with your palms facing outward. This is your starting position. Next, bring your elbows down to your hips slowly with the dumbbells to your sides and palms facing towards your body. Press the dumbbells back up into the starting position. Repeat the movement for 20 repetitions.
Seated Triceps Press – For this exercise you will need to sit on a bench with back support or chair. Hold a dumbbell with both hands and lift it overhead with arms fully extended holding the weight end of the dumbbell in your palms. Keep your elbows in with your upper arms beside your head and lower the dumbbell behind your head in a semi-circular motion so the dumbbell doesn’t touch. Return the dumbbell back overhead to the starting position. Complete 15-20 reps of this movement.
Dumbbell Floor Press– Lay flat on the floor on your back with a dumbbell in each hand. Bend your knees and place feet flat on the floor. For your starting position, extend your arms above you. Lower the dumbbells until your upper arm is touching the floor. Hold this position for a few seconds then return back to the starting position.
Clean & Press Windmill – Stand upright with your feet placed shoulder-width apart and a dumbbell placed in between them. Clean the weight with your left hand by pushing your hips back and lowering your torso into a squat. Stand straight pushing through your feet and lift the dumbbell towards your left shoulder and up overhead. Bend at the waist and turning your right foot out while bringing your right hand to the inside of your right leg. While keeping your left hand overhead with the dumbbell, continue to bend bringing your right hand down to your foot. Return back to the starting position in a squat and repeat the movement with the opposite side.
These triceps exercises can provide an effective workout for toning underarms whether you have fitness gear or just use your body weight. Check out some of our exercises for women for a full-body workout to tone and shape up.