upper body arm workout for women

Try this upper body arm workout for women to blast your arms and get results! Including exercises for biceps, triceps, and shoulders. Perfect for toning and sculpting your arms and bingo wings.

Cable Tricep Pull Downs

This exercise is for isolating the triceps.

How to perform the tricep pull down

Using either a straight bar or rope attachment, attach to a cable machine in the high position. Standing with your feet shoulder width apart, pull the bar down and keep your elbows tucked in. Push the bar down, fully extending your arms, then slowly raise the bar up back to the start position. Keep the movement control and feel the burn in the back of your arms!

Key exercise tips:

  • Keep the elbows tucked in
  • Fully extend the arms
  • Exhale as you press down and inhale on the way up

Common mistakes:

  • Too much movement of the arms – taking the elbows away from the body
  • Shrugging the shoulders and using the trap muscles
  • Going too heavy and using momentum

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Battle Ropes

This is a great cardiovascular exercise that will trim and tone the arms whilst simultaneously working the core and blasting the shoulders.

How to use the battle ropes

Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core, soften your knees, and begin alternately raising and lowering each arm explosively. Keep alternating arms for 30 seconds. After 30 seconds, instead of making waves, start slamming the rope into the ground. Make sure to keep breathing and don't hold your breath!

Key exercise tips:

  • Tense your abs tightly during performance
  • Concentrate on keeping your speed fast
  • Don't hold your breath

Common mistakes:

  • Sacrificing technique with fatigue
  • Performing the exercise for too long

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Dumbbell Bicep Curls

This is an isolation exercise for the biceps using a pair of dumbbells.

How to perform the dumbbell curl

In a standing position, holding a dumbbell in your hand and keeping your elbow pinned to your waist, curl your arm up to your chest, flexing your elbow then slowly extend it back down again. Repeat on each arm for 10-12 reps.

Key exercise tips:

  • Keep your elbow in a fixed position
  • Fully extend your arm at the bottom of the movement

Common mistakes:

  • Moving the elbow out of alignment
  • Going too heavy and sacrificing technique
  • Swinging the body with the movement

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Tricep Bench Dips

This is a body weight exercise that you can do virtually anywhere. It’s a compound exercise, which means it will hit all three of your tricep muscles as well as your shoulders and chest muscles.

How to perform the tricep bench dip

Position your hands at shoulder width apart on a bench with your hands facing forward. Extend your legs out, taking your bum off the bench balancing on your hands.

Lower your body down towards the floor taking your arms into a 90 degrees bend. Press your body upwards, extending out your arms back into the start position.

Key exercise tips:

  • Keep your core tight to maintain an upright position
  • Make sure your elbows track in line with your hand
  • Breathe in as you lower and breathe out as you press up
  • If you find it difficult to perform the tricep dip with straight legs then bend your knees placing your feet flat on the floor

Common mistakes:

  • Rounding/curving back
  • Not going low enough
  • Hyperextending the elbows

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