Strong, toned arms aren’t just about appearance—they give you confidence, improve everyday strength, and complete your overall look. In this guide, we’ll explore arm workouts for women that target biceps, triceps, and shoulders, using simple tools like dumbbells and resistance bands.
With the right routine and proper technique, these exercises will help you sculpt defined, firm arms that look and feel strong—without overcomplicating your workouts.
1. Alternative Dumbbell Curl
Targeted Muscle: Bicep
It makes your arms toned, firm, and sharp, and the definition looks more visible with short sleeves or sleeveless. Moreover, the bicep curl is a basic movement that has been shown for years that doing simple things brings results faster. And this is not just for man also a great movement for women too.
How to perform:
- Stand straight with your shoulders width apart for a proper balance.
- Take two dumbbells according to your strength. Keep your hand by your side,
- Palm facing forward. Lock your elbow, then start curling.
- Focus on your bicep muscle, as if you’re curling with that muscle.
- At the top position, hold for a second to maximize the contraction
- Then lower the weight in a controlled way and do the same with the other hand
- Aim for 12-15 reps with 3 sets.
Advance tips,
- Don’t swing your body while lifting and keep your shoulder and elbow locked at a contain position.
- Performing the exercise in front of a mirror helps to maintain the proper form,
- Choose a weight that you can control properly.
- And slow down the eccentric part, take 3 seconds to lower the weight. It will increase the muscle tension.
2. Dumbbell Lateral Raise
Targeted muscle: Side delt
It gives you an expanded, elegant shoulder line- exactly like a slim yet strong look. A well-developed shoulder can change the overall shape of your body balance. When you lift your hand outward, it activates those small groups of your shoulder muscles. But most of the time, women avoid shoulder exercises by thinking that it will make their physical appearance like a man. But in reality, it never happens because of the hormone. Because building muscle requires testosterone, women have very little of this hormone in their bodies, which is not enough.
How to perform,
- Stand straight with your shoulder width apart by holding two light dumbbells in each hand.
- Keep your arms by your sides, and bend your elbows slightly to activate the muscle instead of the joints.
- Now slowly raise your arms outward and breathe out.
- Then slowly lower the weight back into the starting position and breathe in.
- Aim for 12-15 reps with 3 sets
Advance tips,
- Don’t raise your hand too much because it releases the muscle tension.
- Bend your elbow around 15 degrees throughout the movement for constant tension.
- While performing the exercise, if you feel your shoulder or traps are involved more than shoulder, then change your movement range.
3. Triceps Kickbacks
Targeted muscle: Back of the arm (triceps)
Gives you arms a well-toned, sculpted look, to say goodbye to that sagging, flabby part. Training the triceps is important because this is one of the areas where women have a natural tendency for fat accumulation. When you train this part and build muscle, your blood flow also increases in that area. Which can prevent fat accumulation.
How to perform,
- Place one hand and one knee on the bench and keep your back straight.
- Hold a dumbbell with your other hand and keep that elbow by your side, and lock that at a fixed position.
- Now push your arm backward like you’re throwing something behind.
- When the arm becomes fully straight, hold for a second and squeeze your muscle
- Then bring it back to the starting position.
- After completing one side, go for the other one.
- Aim for 12-15 for each hand with 3 sets.
Advance tips,
- Use a moderate weight for better mind-muscle connection.
- Maintain the proper breathing technique. It helps to control and increase the intensity.
- Make sure only the elbow joint moves
4. Front Dumbbell Raise
Targeted muscle: Front shoulder
Help you to make your shoulder more firm and powerful, which gives your shoulder a complete shape. During this exercise, your front delt muscle works directly and makes your physical symmetry more athletic.
How to perform,
- Stand straight by holding dumbbells in each hand.
- Place your hand in front of your thighs, palm facing downward.
- Now raise your hand up in front, as if you’re giving something to someone.
- Then, at the top, hold for a second and squeeze. Try to feel your muscle.
- Slowly lower the weight in a controlled way, then do exactly the same with the other hand
- Aim for 12-15 reps with each hand and 3 sets.
Advance tips,
- Don’t swing your body while raising, and keep your back straight.
- Instead of straightening the arm, keep it slightly bent, but the wrist should be straight.
- Don’t raise your hand above your head. Raise it slightly lower than your forehead
5. Overhead Dumbbell Triceps Extension
Targeted muscle: Long head of your triceps (the biggest muscle under your arm)
With this exercise, you can easily fix that saggy part. Make your arm toned. And the special thing about this exercise is, it helps to train your muscles in a lengthening position, which helps them to grow faster.
How to perform,
- Sit on a bench by holding a dumbbell with each hand.
- Lift the dumbbell behind your head and lock your elbow beside your head
- Now slowly lower the weight until you feel the stretch.
- Then push the weight by straightening your arm back into the starting position.
- At the top, hold for a second, then repeat
- Aim for 12-15 reps with 3 sets.
Advance tips,
- Try to go with a little heavyweight.
- Don’t flare out your elbow. Instead, lock it in a certain position.
- Keep your back straight and tighten your core for stability.
6. Reverse Dumbbell Fly
Targeted muscle: Rear delt muscle (a small part behind your shoulder)
Give your arm a total 3D look. It makes your overall shape more athletic and stronger. It’s a very effective exercise that helps to improve your posture, and strengthening this muscle makes your pulling movement easier.
How to perform,
- Hold dumbbells with each hand, keep your knees slightly bent, and lean forward slightly from the waist.
- At that position, keep your back and hip straight in one line.
- Now, open both arms to the side up to shoulder level and slowly lift them. Make sure you feel the tension.
- At the top, hold for a second to maximize the contraction.
- Then slowly lower them back into the starting position
- Aim for 8-12 reps with 3 sets.
Advance tips,
- Perform the movement slowly controlled way.
- Maintain the proper breathing technique.
- Don’t go for too heavy.
7. Hammer Curl
Targeted muscle: Besides the bicep, it also targets your brachialis muscle
Increase the arm thickness. It helps to push your bicep muscle, for women’s your arm will look slimmer, but the overall arm structure will look more symmetrical and make it look fuller from side view.
How to perform,
- Stand straight with your shoulder width apart by holding dumbbells in each hand.
- Dumbbell grip should be in a neutral position, which means the palms are facing each other.
- Keep your elbows by the side of your body
- Then slowly lift the dumbbell up by bending your elbow towards your chest.
- Don’t lift it too high, but at the middle of your chest and squeeze your bicep.
- Now slowly lower the weight in a controlled way.
- Aim for 12-15 reps with 3sets.
Advance tips,
- Use a little heavyweight.
- With this neutral grip, your bicep gets pressure from a completely different angle.
- Both hands can be used together, or you can alternate.
8. Dumbbell Shoulder Press
Targeted muscle: Overall shoulder, especially the front and side delt muscles.
This exercise adds more volume to your shoulders and makes your upper body strong. Dumbbell shoulder press is an old-school exercise, and it’s the most effective movement to build mass.
How to perform,
- Take an adjustable bench and set it between 60-75° (where you feel most comfortable).
- Now take two dumbbells according to your strength and sit on the bench
- Place your back straight against the pad and push the dumbbells up.
- Keep your elbow slightly inward and start pressing.
- Then slowly lower the weight in a controlled way.
- Aim for 8-12 reps with 3 sets.
Advance tips,
- Perform the exercise in front of a mirror to check the correct form.
- Maintain the proper breathing technique. Breathe out in concentric, and breathe in eccentric part.
- Must do a warm up set before going for the working set.
9. Triceps Dips
Targeted muscle: Overall triceps muscle
Dips are the bodyweight master movement for your triceps. And you don’t need any fancy equipment to perform this exercise. It increases the triceps volume and fixes the sagging problem.
How to perform,
- Sit facing a sturdy chair or bench, placing both hands on the edge
- Place your feet slightly forward for a proper balance.
- Now, slowly lower your body in a controlled way until your elbows bend around 90°.
- Then raise your body up by pushing the chair.
- At the top position, squeeze your muscle and hold for a second.
- Reps should be according to capacity and 3 sets.
Advance tips,
- keep your back straight throughout the movement.
- If you place your feet slightly far from your body, it will create more tension on your muscles.
- First, master the movement with body weight, then put some weight on your thigh for overload.
10. Concentration Curl
Targeted muscle: Bicep isolation
Concentration curl helps to build the peak definition of your bicep and make your arm more attractive. Moreover, research also found that concentration curl is the best exercise that gives your arm the maximum contraction.
How to perform,
- Sit on a bench while holding a dumbbell.
- place your right elbow on your right thigh.
- Now start curling and try to feel the pressure on your bicep.
- Squeeze at the top, then slowly lower the weight back into the starting position.
- Aim for 8-12 reps with 3 sets.
Advance tips,
- While lowering, don’t release the weight completely, which means instead of straightening the arm completely, keep it slightly bent.
- Don’t use heavyweight. Otherwise, you won’t be able to contract the muscle.
- Maintain a slow tempo.
11. Resistance Band Lateral Pull-Apart
Targeted muscle: Rear delts
The back part of your strongest shoulder. This part makes your physical appearance more stable and strong. If you can’t lift heavy weights because of age or any other problem, then you can do this instead.
How to perform,
- Hold the resistance band with both hands by keeping your hands forward, and the distance should be shoulder-width apart.
- Keep your elbow slightly bent. Slowly move the bands outward and bring them to shoulder level.
- Try to create a proper mind-muscle connection in your rear deltoid muscle while pulling the band.
- Keep your arms straight and fully stretch the band, holding for 1 second.
- Slowly bring your arms back against the resistance of the band, but do not release completely.
- Aim for 12-15 reps with 3 sets.
Advance tips,
- Keep your shoulders and back straight.
- Works best when the band is neither too loose nor too tight.
12. Skull Crushers
Targeted muscle: Triceps isolation movement.
It’s a very special exercise, because it engages all three heads of your triceps. Also, this exercise allows you to target your muscles from a different angle, which is optimal for muscle growth.
How to perform,
- Take a bar and load it with weight according to your strength. But if you’re a beginner, start with an empty bar.
- Now lie down on a flat bench by holding that bar over your head.
- Then start lowering the bar towards your forehead by bending your elbows and feel the stretch.
- Press it back into the starting position and squeeze your triceps.
- Aim for 12-15 reps with 3 sets.
Advance tips,
- Don’t move your elbow while performing the movement.
- Slowly perform the movement in a controlled way: No jerk allowed.
13. Zottman Curl
Targeted muscle: Forearm and Brachialis.
It helps to build muscle definition. A great exercise to hit the hidden muscle.
How to perform,
- Hold a dumbbell with each hand, palms facing each other, and stand straight with your shoulders width apart.
- Keep your elbow by your side, but don’t stick with your body.
- Now start curling towards your shoulder
- Then rotate your arm downward, palms downward (until they are in the palm-down position).
- And slowly lower the weight. So that your brachialis and forearm are fully contracted.
- Aim for 8-12 reps with 3 sets.
Advance tips,
- Control movement is more important than lifting heavy.
- While twisting arms, focus on your muscles.
- Don’t swing your body and keep your shoulder fixed throughout the movement.
14. Resistance Band Curls
Targeted muscle: Bicep focus
It’s the simple version of dumbbell or barbell curl. And it’s very easy to perform and a choice as a home workout.
How to perform,
- Hold the tension band with both hands and keep your arms down. Stand in the middle of the band.
- Start curling slowly by bending your arms, but keep your elbow fixed at a position.
- Hold at the top for a second and squeeze.
- Then slowly lower your arm back into the starting position,
- Aim for 12-15 reps with 3 sets.
Advance tips,
- Slow down the movement for more tension.
- Maintain the proper breathing technique.
15. Resistance Band Tricep Pushdowns
Targeted muscle: triceps
Again with the resistance band. Very easy to perform but effective as a home workout.
How to perform,
- Tie the band to a high point, such as door or rod.
- Then hold the band with both hands.
- Bring your hands up to shoulder level, keeping your elbows slightly bent.
- Now slowly push down your hand until it gets straight.
- At the bottom, hold for a second and squeeze your triceps.
- Then slowly bring your hand up.
- Aim for 12-15 reps with 3 sets.
Advance tips,
- If you lean forward a little bit, it will increase the range of motion.
- Slowly perform the exercise for better engagement.
- Easy to perform anywhere at home or the gym.
Two-sample workout Plan
Exercise | Plan 1 – Beginner/Intermediate (Home-Friendly) |
Warm-up | Arm Circles (20 forward + 20 backward) |
Biceps | Dumbbell Bicep Curl – 3 sets × 12–15 reps Zottman Curl – 3 sets × 8–12 reps |
Triceps | Resistance Band Tricep Pushdowns – 3 sets × 12–15 reps Tricep Dips (Chair) – 3 sets × 10–12 reps |
Shoulders | Dumbbell Lateral Raise – 3 sets × 12 reps |
Cool-down | Shoulder Stretch |
Tips | Focus on controlled movement, moderate weights, slow eccentric |
Exercise | Plan 2 – Intermediate/Advanced (Gym/Home) |
Warm-up | Jumping Jacks 1–2 mins |
Biceps | Resistance Band Curls – 3 sets × 12–15 reps Hammer Curl – 3 sets × 12 reps |
Triceps | Overhead Dumbbell Tricep Extension – 3 sets × 12 reps |
Shoulders | Dumbbell Shoulder Press – 3 sets × 8–12 reps |
Cool-down | Cross-Body Shoulder Stretch |
Tips | Focus on mind-muscle connection, slow eccentric phase, progressive overload |
