The arm exercises and arm workouts for women in this article are great for helping women lose arm fat fast, along with helping women get stronger and more defined arms.
Arm workouts and arm exercises provide both confidence and functional strength for women.
So whether you want to look good in a dress or summer shirt, or you want to be able to move things throughout your house or apartment without anyone’s help, doing arm exercises and arm workouts can benefit your life.
Arm workouts for women help you build muscle mass and strength, but they can also help you lose arm fat fast.
There are many workouts women can do to tone their arms, and many of the best arm exercises for women are doable at home.
Combining the best arm exercises with a proper diet and complete exercise routine is the best way to lose arm fat for women, and it is easily accomplishable with the right plan.
Along with the arm exercises for women listed below, you could also sign up Jamie Eason’s LiveFit Arm Workout on BodyFit by BodyBuilding.com.
LiveFit, the Jamie Eason arm workout, contains a lot of great arm exercises for women and pre-planned arm workouts you can follow!
BodyFit by Bodybuilding.com is a great service that costs only $3.99 or $12.99 per month, depending on which level you sign up for, and it contains a ton of great arm workouts for women you can follow along.
Check it out for yourself:
Keep reading below to learn more about the best arm workouts and exercises for women!
What Equipment Do You Need for a Good Arms Workout For Women?
Doing a well-rounded arm workout for women requires a few pieces of equipment, although you could do a bodyweight-only arm workout.
If you choose to attend a local gym or fitness facility, you likely have access to all the equipment you need for a great arm workout.
However, you can also do an arm workout in your home gym. If you want to do your arm exercises at home, a few pieces of equipment you need are:
- Dumbbells, a Barbell, or Kettlebells
- A Chair or a Bench
- Pull-up Bar
- Fat Gripz
If you don’t have dumbbells or other fitness equipment at home, you can buy used exercise equipment online through eBay, Craigslist, or Facebook Marketplace.
There are a variety of home exercise machines you can use for your arm workouts, but it is more affordable to stick with the pieces of equipment listed above.
The Best Arm Exercises for Women to Lose Arm Fat Fast
If you want toned and sculpted arms, you should develop a full body routine and workout program that will improve your entire physique.
However, arm exercises certainly need to be a part of that routine, and doing arm exercises at home is a great way for women to work on this specific body part.
Here are the best arm exercises for women that can help you lose arm fat and develop toned arms:
In my opinion, the best arm exercise for women is the push-up.
Push-ups are a classic exercise often passed over because most people believe it is too simple. However, they couldn’t be any more wrong!
Even for professional athletes such as myself, push-ups are one of the best exercises for toning your arms and whole body.
- To begin, place yourself parallel to the floor in a plank position.
- Then, you lower your body towards the ground while bending your elbows. Ideally, your chest will touch the ground.
- Lastly, push back up and bring your whole body back to the starting position.
In the beginning, many people need to rest on their knees on the ground for an assisted push-up.
There are other ways to do push-ups too. One way is a diamond push-up, when you place your hands together and keep your elbows close to your body, which provides additional resistance to your triceps.
You can try a feet-elevated push-up by putting your feet on a chair or bench to add even more resistance.
The yoga push-up is another advanced push-up variation for losing arm fat and getting toned arms.
Here is a demonstration of the yoga push-up exercise:
I believe push-ups are the best arm exercise for women to lose warm fat fast because they stimulate a lot of muscles at one time (which means increased calorie burning and muscle gains), and they put a particularly strong emphasis on the triceps. So, mastering the push-up exercise is a great way for women to lose arm fat fast!
Curl and Press
The bicep curl and press is a great arm exercise for women that builds your biceps and shoulder muscles simultaneously.
In this exercise, you curl light to moderately heavy dumbbells with your biceps and then press the dumbbells overhead. This curl and press exercise will work your shoulders, triceps, trapezius muscles, biceps, forearms, and grip strength.
As you can see, the curl and press is a great exercise for all of your arm muscles!
Here are a few steps for performing the curl and press:
- Stand firmly and hold a dumbbell in both hands, facing forward.
- Bend your elbows to curl the dumbbell in a controlled motion.
- Continue the motion, and then press your arms above your head.
Avoid arching your back when you press your arms overhead to maintain safety.
The curl and press is a great way to stimulate all of your arm muscles with one exercise, and it is an integral part of any good arm workout for women.
Squat and Press
The squat and press is a great arm exercise for women trying to lose arm fat fast because doing an overhead press and a squat in the same movement will prompt your body to burn more calories in a shorter amount of time.
Squats are great to pair with any arm workout because they promote the release of human growth hormone and testosterone. When you do squats with other arm exercises for fat loss, you will burn more calories, build more muscle, and lose arm fat faster.
Here is a video demonstration of the squat and press:
The squat and press exercise targets the leg muscles, shoulders, and triceps, and it is a great exercise for losing arm fat fast.
Many people start with bench dips and progress towards parallel bar dips.
To perform tricep bench dips:
- Roll your shoulders back, and open your chest
- Extend your legs, and straighten your knees
- Bend your elbows, lower your hips, and then lift your body.
- Avoid moving your hips up and down, and focus on lowering your body through the elbows.
Dips are a great exercise for losing arm fat, and they are also one of the best exercises for your chest muscles.
The basic front plank is a perfect core exercise, which can also help to tone your arms and entire posterior chain.
There are two main front plank variations, the high plank, and the forearm plank.
The high plank is a primary yoga pose known as Kumbha asana.
In this pose, you get to the ground and straighten your back and buttocks as you hold your body with your arms as your shoulders are over your elbows. Here is a visual:
The forearm plank is similar, but you hold your weight on your forearms instead of your hands.
To perform the forearm plank:
- Come down on the ground on your forearms
- Lift your knees, and make sure your body is straight from head to tailbone.
- Maintain this form until you can’t hold it any longer.
Try working up to being able to hold a 2-minute plank, and I am confident you will notice the difference in the appearance of your body!
Related Reading: How To Lose Arm Fat with Exercise?
The basic side plank is a great exercise for strengthening your core, shoulders, and arms. The side plank is another yoga pose which is known as Vasisthasana.
Also, the side plank is one of the best shoulder exercises at home.
To perform the side plank:
- Come down on the ground sideways, on one arm.
- Keeping abs tight, lift your hips up.
- Make sure your body is straight, and hold in this pose until you cannot anymore
If you want to build gorgeous biceps and an incredible back, work on pull-ups, chin-ups, or inverted rows!
You can choose to do inverted rows, pull-ups, or chin-ups in your arm workout to lose arm fat, and they are all awesome for defining your arms.
You’ll need a pull-up bar if you want to do pull-ups or chin-ups at home.
There are a lot of different pull-up bars you can choose from, but if you want a very reliable one, I suggest you purchase this one:
Last update on 2023-12-01 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Inverted rows are generally a bit easier than pull-ups or chin-ups, as they are a horizontal pull instead of a vertical pull.
Here is an example of how to do an advanced version of inverted rows:
You don’t have to try something this difficult, though. You can do inverted rows with your feet on the ground when you begin.
The Best Arm Workout for Women Trying to Lose Arm Fat
If you are trying to lose arm fat, I suggest you combine these specific exercises in a circuit that will last about 30 minutes.
For exercises with dumbbells (such as triceps extensions and the dumbbell curl and press), I suggest you do four sets of 8-12 reps.
For exercises with your body weight, I suggest you do four sets of as many reps as possible (AMRAP). Record how many reps you can do each time you try this arm workout, and keep trying to improve your number of reps.
For the plank and side plank, I suggest you begin with four sets of 30 seconds each and increase by 15 seconds every other workout until you can hold each pose for 2 minutes each.
Then, you can try some more advanced variations.
A complete arm workout for women would look like this:
- Push-Ups: 4 Sets of AMRAP
- Curl and Press: 4 Sets of 8-12 Reps
- Triceps Extensions: 4 Sets of 8-12 Reps
- Dips: 4 Sets of AMRAP
- Forearm Planks: 4 Sets of 30 Seconds+
- Side Plank: 4 Sets of 30 Seconds+
- Inverted Rows, Pull-ups, or Chin-ups: 4 Sets of AMRAP
Alternatively, you can sign up for BodyFit by Bodybuilding.com and access tons of arm workouts for women, like the Jamie Eason arm workout, for only $3.99 or $12.99 per month!
The Role of Nutrition and Full-Body Conditioning in Losing Arm Fat
When it comes to achieving toned and sculpted arms, a common misconception is that solely focusing on arm-specific exercises will suffice.
While bicep curls and other arm exercises ado play a role, they represent only a fraction of the equation.
A more holistic approach that incorporates nutrition and full-body conditioning is essential for successful and sustainable fat loss in the arms as well as other areas of the body.
Nutrition is a cornerstone in any fat loss journey, including losing arm fat.
A calorie deficit—burning more calories than you consume—is necessary for fat loss.
Protein is especially important, as it helps build and maintain muscle mass, which is key for a toned appearance.
Additionally, incorporating a balanced diet rich in whole grains, vegetables, and healthy fats can provide the energy needed for workouts and help keep metabolism elevated.
It’s crucial to avoid fad diets or quick fixes, as these are often unsustainable and may not provide the necessary nutrients.
Instead, focus on creating a long-term sustainable diet that is rich in nutrients and complements your workout routine.
While targeted exercises can develop arm muscles, they do little to reduce fat in that specific area. In reality, “spot reduction”—the idea of losing fat in a specific area by doing targeted exercises—is largely a myth.
Full-body exercises like squats, lunges, and cardiovascular activities like swimming or running are more effective for overall fat loss, which ultimately includes the arms.
Strength training also boosts your Resting Metabolic Rate (RMR), which means you’ll burn more calories at rest.
This, in conjunction with cardiovascular exercise, creates a dynamic duo for fat loss and muscle tone.
Therefore, a balanced approach that combines a well-planned diet with full-body strength and cardio training is the most effective way to lose arm fat and achieve toned arms.
This regimen not only helps in fat loss but also improves overall health, making it a win-win situation.
By considering both nutrition and full-body conditioning, you’re not just improving your chances of toned arms but also contributing to better health and well-being.
Concluding Thoughts – Tips to Lose Arm Fat Fast
Along with the specific arm exercises listed above, there are a few additional tips that can help women with losing arm fat.
For example, if you have dumbbells at home but don’t have a weight bench, doing the dumbbell floor press can be a great substitute for the bench press.
Lastly, if you are doing arm workouts to lose arm fat, you can also use natural fat burners for additional fat burning.
Use these tips, and I am confident you will have great arm workouts every time!
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