Best Arm Toning Exercises for Women

Women’s Arm Toning Exercises got such good feedback we've been inspired to add some more of the best arm toning exercises for ladies.

Again these will be split up into the various muscle groups. This time around however, we will include some exercise equipment to add a bit of variety.

With every exercise, do 2-3 sets of 10-15 repetitions. These may of course, be mixed and matched using the best arm toning exercises for ladies in this and the previous post. Attempt to include two exercises from each group of muscles, or perform super sets as previously suggested if just choosing one exercise.

Chest

BOSU kneeling push up
Kneel on the mat with your hands in front of you on a BOSU that is turned upside down. Your arms ought to be shoulder-width apart and your elbows slightly bent. Slowly lower yourself down for the BOSU so your chest almost touches it. Next push yourself as much as the starting position.

Incline barbell the bench press

Lying on your back on a bench by having an incline of 45 degrees, hold a barbell in your chest with your hands shoulder-width apart. Slowly lift the bar upright above you. Hold only at that top position for two seconds then slowly back down.

Shoulders

Dumbbell upright row
Stand together with your feet hip-width apart, knees slightly bent to safeguard your back. Hold a set of dumbbells in each hand in front of the thighs. Draw both dumbbells up towards shoulders to about the level of your chin. After holding at the very top for a couple of seconds, slowly back down. This exercise for women also works the trapezius muscles inside your back.

Machine lateral raise
Adjust the seat height so that your thighs fit comfortably underneath the support and your arms are fully extended to achieve the bar. Grip the bar firmly with both of your hands and pull down towards your chest. Go back to the starting position keeping all movements well controlled.

Biceps
Preacher curl
Located on an inclined preacher bench, hold a bar bell both in hands with your wrists pointing from you. Keeping your arms planted firmly around the pad, slowly lift the bar up to you can. Hold at the top for a few seconds and slowly go back to the starting position.

Standing barbell curl
Stand together with your feet shoulder width apart and hold a bar bell within the underhand grip as above, by using it resting on your thighs before you. With a very slow movement, lift the bar bell up in your direction and keep your elbows near to your sides. Pause at the very top for a few seconds then slowly back down.

Triceps
Bench dip
Put your hands on a bench behind you, shoulder-width apart together with your fingers facing forwards. The knees are bent at a Ninety degree angle to the floor. Slowly lower yourself down so that your buttocks is nearly resting on the ground then raise back up. Keep the elbows in tight all the time throughout the arm workout exercise.

Dumbbell triceps extension
Lie lying on your back on a bench, holding a dumbbell in every hand. Keeping your arms straight above your face with your arms shoulder-width apart. Lower the dumbbells slowly towards your temples, by bending your elbows to around 90 degrees. After pausing at the end for two seconds, slowly enhance the dumbbells back up to the starting position.