6 Amazing Arm Toning Exercises for Women

By The Captain May 18, 2019

woman with dumbbells

Arm Toning Exercises

Gone are the days when you’d rather say no to tank tops or sleeveless dresses in a self-conscious attempt to hide your flabby arms. Courtesy of these 6 arm toning exercises, you will be able to lose the jiggly areas of fat and extra skin under the arm and display your sleeker, rock-star arms whenever you feel like it.

No need for fancy equipment. Just a pair a dumbbells or weights and some determination. That being said, let the arm toning begin!


woman with dumbbells

Biceps curls

One of the basic and most helpful exercises for toned arms is the biceps curl.

capit Instructions: Stand straight holding a dumbbell in each hand. Palms forward and upper arms stationary, while bending your elbows and curl both dumbbells up to your shoulder level. Slowly lower them back to initial position, while exhaling.


women working out

Biceps and arm circles

A very efficient warmup exercise that can be performed pretty much anywhere.

capit Instructions: Place your feet on the ground, hip-width apart with a weight in each hand. Palms up, elbows bent. Hold a straight position, squat and move your right hand up in a circular motion to your shoulder. Reverse motion to lower back your hand.  After 15 repetitions, switch sides and start over.



Triceps dips

Dips are the third most effective exercise for toned arms and extremely versatile in terms of equipment.

capit Instructions: Sit on a bench with your hands hip-width and knees bent. If you extend your feet straight out, the exercise becomes more difficult. Lift yourself on your hands and bend your elbows while lowering your body until your torso almost touches the ground. Push yourself back to starting position.

overhead triceps

Overhead triceps extension

This type of exercise is the fourth most effective workout for your triceps, activating about 76% of muscles.

capit Instructions: Hold a weight either in each hand, or with both hands, depending on its size, and lift it overhead. Bend your elbows as your ears are next to the shoulders and lower the weight, all the while keeping your arms straight and triceps contracted. Pause, straighten your arms and return to starting position. Repeat for 1-3 sets.


bird dog exercise

Opposite arm and leg lift

This is a very effective type of workout that aims your arms and legs and develops strength in the lower back.

capit Instructions: Stand on all fours, tighten your core and raise an extended arm forward. Your shoulder should reach your ear while doing this. Simultaneously, extend your opposite leg back, straight to hip height. Return to the initial position and start all over with the other arm and leg. Try 10-15 repetitions for each side.

triceps dips woman

Rear delt fly

The rear delt fly is the type of exercise that strengthens your upper back and shoulders and greatly improves your posture.

capit Instructions: With a pair of dumbbells, stand with your feet hip-width apart. Bend your knees and lean forward at your hips. Your arms should hang down and your palms should face your body. Lift both your arms to the sides, squeezing your shoulder blades together during this move. Inhale and bring back your hand to starting position. Perform around three sets of 10-12 repetitions.

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Wellness Captain