Arm Workouts For Women That Can Be Done At Home – No Gym Required

Arm workouts for women are one of the hottest topics that I see women interested in. Of course, most women are interested in workouts to improve their legs and butt, but after that it has to be the arms.

Hollywood has such an influence on how we view ourselves, regardless of whether we are male or female. The majority of the leading ladies all have incredible looking arms. Defined triceps are one of my wife’s biggest goals and it’s mostly from seeing some of the latest beauties on the big screen.

Like most improvements to your body, your diet is most likely going to be more important than the actual arm workout that you do. Arm workouts for women or men are important to attain the look that you desire, although if you have too much fat covering your muscle, it won’t matter.

Let’s assume that you have your diet in check and you are lean enough to see the muscle definition that makes your arms look so sexy. If you do, then the workout that you perform will make all of the difference.

The arms consist mainly of two major muscles, the triceps and the biceps. I am going to discuss a few exercises that can be done at home with little equipment and can make up an effective arm workout for women.

Tricep Exercises

The triceps are the muscles that are on the back of the arm and this is the area that women usually want to tighten, especially as they get older.

There are many different exercises to work the triceps, including anything that causes you to straighten your arm or push to extend your arm. Push ups, dips, tricep extensions, tricep pushdowns are all great exercise to work the triceps.

1) Close Grip Push Ups

A great way to train your triceps at home or even on vacation in a hotel is with close grip push ups. They are similar to regular push ups, except your hands are close together. If you have trouble performing these or standard push ups, try them with your knees touching, or even standing while pushing on a wall. The further away that you are from the wall, the more resistance there will be. Don’t be afraid to do these wall type of push ups at first until your strength increases. Once you do them consistently for a while, you will soon be able to do them from your knees, and then eventually full close grip push ups. Don’t worry where you start from, just know where you are headed. If you get to the point where you can do close grip push ups for reps and are lean enough, you will definitely have the sexy arms that any woman would love to have.

2) Resistance Band Tricep Extensions

Tricep extensions are another great exercise and they work the triceps in a different way than what push ups do. You can buy resistance bands fairly cheap and use them at home with many different exercises. Get a band that has an amount of tension that you can comfortably do around ten reps with. You can stand on the center of the band and have one of the handles in each hand. Extend your arms up along side your head with the elbows pointing up and your arms bent. Keep your elbows up and do not move your arms at the shoulder joint. Extend you arms by straightening them at the elbows and keeping the shoulder joint locked. You should be able to feel the tension in your triceps or the back of the arm. Do your reps slowly and controlled at all times, pausing slightly at the top or lockout position.

If you are doing both of these exercises, do the close grip push ups first while you are stronger and finish up with the tricep extensions.

Bicep Exercises

The biceps only make up around 1/3 of your total arm with the triceps being a much bigger muscle, but the bi’s are still an important part of the look that we are going after. Common bicep exercises are curls or any other pulling type of movement that causes your arm to bend.


There are many different types of curls that can be done including ones with barbells, dumbells, kettlebells, as well as resistance bands, and suspension training.

The key to performing curls correctly regardless of what type you do is to keep your arms locked at the shoulder joint. Do not move your arms forward with the shoulders, only bend your arms and lift the weight with the biceps. Start with your arms hanging down at your sides and slowly lift the weight upwards by bending your arms, concentrating on keeping the tension on your biceps and off of your shoulders.

Chin Ups

Like push ups, chin ups are difficult for a lot of people to do, especially if you are attempting to do multiple sets and over ten reps per set. Like push ups, there are ways that you can start out slowly and eventually work your way up to regular chin ups. You can put your feet on a bench or something else sturdy and use your legs to assist you. Another great way to “cheat” is to use a resistance band and step in to the band while holding the ends with your hands. The tension of the band will assist you with the chin ups until you are strong enough to them with out help.

Chin ups are difficult for many men and women, but the rewards are well worth it if you stick with them. If you are a women and can do close grip push ups and full unassisted chin ups for reps, your arms will look incredible! If they don’t and you can do the exercises mentioned above, then it can only be your diet that needs tweaked. That will be the subject of a future article though.

Good luck and get to work. The only thing that stands between you and your dream body is focus and work ethic. Stay focused and work hard and the results will come, guaranteed. Give it a try, these few exercises make up some of the best arm workouts for women that I know of.

Source by Kelly U