How to Get Bigger Arms – 10 Strengthening Arm Exercises for Women

If you desire bigger, toned arms, targeted exercises are the most effective and efficient way to get there. In addition, you want to make sure that you are getting an adequate amount of protein in your diet to aid in muscle growth and development. Nonetheless, here are 10 strengthening arm exercises for women that can benefit you in the effort to attain bigger arms:

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LATERAL RAISE

1. Begin with your feet placed shoulder-width apart and a dumbbell held in each hand.
2. Next, slowly raise each of your arms outwards to the side of you.
3. Hold this position briefly and then lower your arms back down to your sides.
4. Keep repeating this same series of motions and complete your desired number of repetitions.

ARM CIRCLES

1. Start by standing with your feet placed shoulder-width apart and your arms extended straight out at your sides. They should be held parallel to the floor.
2. Make sure that your posture is upright, and then begin rotating each of your arms in a circular clockwise motion, careful not to bend them.
3. Keep repeating this motion until you have completed your desired number of repetitions. You can then switch and do your arm circles in the opposite direction.

SINGLE-ARM STANDING DUMBBELL SHOULDER PRESS

1. Begin standing with your feet planted shoulder-width apart and a dumbbell held in your left hand, while your right arm is extended out at your side.
2. Slowly but steadily raise your left arm and dumbbell above your head.
3. Briefly hold this position and then lower your dumbbell back down towards your shoulder.
4. Repeat your desired number of repetitions and then switch to your opposite hand / arm.

DUMBBELL CURLS

1. Start with your feet planted hip-width apart and a dumbbell held in each hand.
2. Next, begin lifting your arms upwards towards your body, keeping your posture straight.
3. Briefly hold this position and then lower your arms back down to your sides.
4. You can substitute your dumbbells with a resistance band and complete this same series of motions for even more challenge.

PUSH-UPS

1. Start on all fours with your body balanced on your hands and feet, and your legs extended outwards.
2. Next, lower yourself towards the floor but don’t let your body touch the ground. Your arms should be at an almost 90-degree angle as you lower yourself.
3. Briefly hold this position and then raise yourself back up to your starting position. This counts as one repetition.

FRONT DUMBBELL RAISE

1. Begin with your feet placed hip-width apart and a dumbbell held in each hand.
2. Slowly raise / extend your left arms upwards, careful not to extend past your head.
3. Then, slowly lower your left arm back down to your body and switch and repeat this same series of motions with your right arm.
4. Repeat your desired number of repetitions, all the while maintaining an upright posture.

OVERHEAD DUMBBELL TRICEPS EXTENSION

1. Start with your feet planted hip-width apart and a single dumbbell held with both of your hands.
2. Next, carefully extend your arms and raise the dumbbell above your head, briefly holding this position.
3. Then, lower the dumbbell back behind you to where your forearms are parallel to the floor.
4. Slowly but steadily repeat this series of motions to complete your desired number of repetitions.

TRICEPS DIPS

1. Start with your arms placed shoulder-width behind you on a sturdy, stable surface and your legs extended straight in front of you.
2. Begin slowly lowering yourself towards the ground. Your elbows should be bent at an almost 90-degree angle as you descend.
3. Hold this position briefly, and then raise yourself back upwards, keeping your body straight.
4. Keep repeating this series of motions, centering your body weight in the process.

STANDING BENT-OVER DUMBBELL KICKBACK

1. Begin standing in a slightly bent over position with your feet placed shoulder-width apart and a single dumbbell in your right hand.
2. Slowly extend your right arm backwards to where your forearm is parallel to the floor. Your forearm should be doing most of the movement.
3. Briefly hold this position and then bring your arm back to the side of your torso.
4. Repeat your desired number of repetitions, and then switch to your opposite arm.

UP-DOWN PLANK

1. Start in a basic push-up form with your arms extended straight up and legs outwards.
2. Next, lower yourself into an elbow plank position, beginning your descend with your right elbow / forearm followed by your left elbow / forearm.
3. Then, straighten and raise yourself back up starting with your right arm followed by your left arm.
4. Keep repeating this series of motions and complete your desired number of repetitions.

With a few helpful strengthening arm exercises for women in mind, click here to see a list of protein-dense foods that can help to further advance your results!

Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.