The Perfect Women’s Arms Workout

Are you a victim of the “tuck shop lady” under arm wobble? Or, just a fan of maintaining nice firm arms? Learn what you need to know to create a perfect biceps routine.

Women’s Arms Workouts

I still get a lot of emails asking me to write about how to build up the arms or how to get rid of flabby arms from my female readers. So, as long as the demand is there, I will keep writing about it.

This post will be less about individual exercises and more about the things you need to include in your arms workout if you want it to be successful and make the best possible progress. As time goes on (and requests come in) I will write more about individual muscle groups and exercises.

Womens arm workout

The 5 Most Important Elements of a Women’s Arms Workout

I thought about this a lot and I have used it for my own training routines and for those of my clients. Women need to pay special attention to these elements.

  1. Technique
    If your a reader of Real Muscle Online then you’ll know that technique is the most important thing. And, although it isnt actually part of CREATING an arms routine, I had to include it because it is just so important.
  2. Sets and Reps
    When thinking up a routine you have to keep in mind your goals. If your goals are to get rid of flabby arms then a more aerobic approach might be the go. If you want to get big arms or more muscle definition, then heavy weight with low reps might be for you. Either way, learn what sets and reps can do for your arms workout.
  3. Injuries
    Do you have sore shoulders or a bad back. Have you in the past? Certain exercises for the arms place a lot of pressure on these areas and can do some damage if your technique isn’t perfect. Make sure your in good health first.
  4. Frequency
    This refers to how often we do the whole workout (ie 3 days a week). The frequency is important because doing too much can hinder progress and not enough can do the same. Again, think about your goals and the time you have to train and then decide what would be most productive. At the minimum to see results with these type of goals you should workout three times a week.
  5. Big Exercises
    This is a really big issue for some women. Many of the women at my gym spend far too much time on exercises that really dont work that well. The poor things have been suckered into using those fancy exercises by the gym trainers who really dont know what they are doing. When you are composing your arms workout, use exercises that can handle more weight and have a more full motion. I call them ‘big exercises’.It is hard to define big exercises though because we are mainlyÂ�talking about isolation movements that target only the triceps or the biceps. However, I would say the motion of a narrow grip bench press (triceps) is bigger than a tricep kickback because it can take more weight and has a bigger range of motion. Likewise, I would choose a dip over a narrow grip bench press! Get the idea?

Women’s Tricep Exercises

I thought I would use this post to post a list of my “approved” exercises that I want all of my readers to try. If anyone wants details on how to do them drop me an email and I’ll write a post!

  • Dips (works mainly chest though)
  • Skull crushers
  • Tricep cable pushdowns
  • Narrow grip bench press
  • Behind the head lifts

Women’s Bicep Exercises

  • Bar bell curl
  • Preacher curls
  • Concentration curls
  • Cable curls
  • Alternate dumb bell curls

So, your arms workout should be composed of several of these exercises, a definite and pre decided number of sets and reps as well as a good amount of protein straight after the workout. But, as I mentioned, technique will either make or break you. Take the time to learn how to do the exercises properly.

Example Women’s Arm Workout

Here is an example of a rookie arms workout:

Triceps:

  • Dips – 3 sets of 15
  • Narrow Grip Bench Press – 3 sets of 12
  • Skull Crushers – 3 sets of 8

Biceps:

  • Bar bell curls – 3 sets of 12
  • Concentration Curls – 3 sets of 8
  • Alternate Dumb bell Curls – 3 sets of 8

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.

Comments

  1. margarette fritz says:

    I am 70 and have underarm jiggle. What shall I do?

  2. hi there. can i please have details of the different arm routines listed above, especially for the biceps and triceps? i need it for our fitness aerobics arm routines specializing on biceps and triceps. thanks.

  3. RT says:

    Maritoni – what do you mean by “details”?

  4. jessica says:

    Example Women’s Arm Workout
    Here is an example of a rookie arms workout:

    Triceps:

    Dips – 3 sets of 15
    Narrow Grip Bench Press – 3 sets of 12
    Skull Crushers – 3 sets of 8
    Biceps:

    Bar bell curls – 3 sets of 12
    Concentration Curls – 3 sets of 8
    Alternate Dumb bell Curls – 3 sets of 8

    can i please get more information on the above? also which are best for tuckshop lady arms? but i don’t want to build up my shoulders as i have very broad shoulders

  5. Susan says:

    This website is very informative with the description of reps. Alot of times I will see a list of exercises and no amount of reps attached. I’ve also learned that doing reverse workouts builds your arms alot faster than trying to strain yourself with heavier weights. (Reverse workouts are pushing out the weights and then slowly bring the weights back to the original position. If you are bench pressing you would push the bar up and then slowly bring the bar back to your chest.)

    Susan

  6. Cathy W says:

    Hi there…..I would LOVE to know how to do these exercises…Thanks!

    Women’s Tricep Exercises
    I thought I would use this post to post a list of my “approved” exercises that I want all of my readers to try. If anyone wants details on how to do them drop me an email and I’ll write a post!

    Dips (works mainly chest though)
    Skull crushers
    Tricep cable pushdowns
    Narrow grip bench press
    Behind the head lifts
    Women’s Bicep Exercises
    Bar bell curl
    Preacher curls
    Concentration curls
    Cable curls
    Alternate dumb bell curls

  7. Sheila says:

    Hello i have very broad shoulders and big arms i want to loose all this so i look more in proportion with my legs. Please help me.

  8. Randi says:

    how do i work out my arms so they dont get “bulky”… i do high reps low weight, i even try to switch it up a bit but they just grow!! i want them smaller a defined!! pleasehelp!

  9. Michele says:

    What are concentration curls?

  10. miriam says:

    hi
    im 21 and i need to know that exercise target fatty armpits, when i wear tank tops or dresses this fatty area on or around my armpits pops out making it look like the dress is too tight and making me look very wide when in fact im very slim everywhere else, could u tell me what i could do at home and at the gym i do have a gym member but im not sure what well help without making me too muscular

  11. Sarah says:

    Hey I just recently started working out about 2 months ago and I have a tricep/chest workout but I would like to know what kind of workouts I could do for my biceps/back? I saw you recommended:
    Bar bell curl
    Preacher curls
    Concentration curls
    Cable curls
    Alternate dumb bell curls
    Could you please explain these to me. I am familier w/ the machines at my gym but free weights I get confused.
    I would love to make my harms cut and muscular eventually!

  12. June says:

    I want to get rid of my tuckshop lady arms but do not know what the exercises are that you mention.
    Where can I find instructions for these.

  13. Lily says:

    Hiya! I’m a bit overweight (but working on it!!) and my legs, stomach and butt seem to be getting smaller but my arms don’t?? I have really broad shoulders and tuckshop lady arms, so I don’t want to make them any bigger. What exercises can I use to make my arms more slim? Help me!!! :(
    PS: Where can I find instructions for the exercises you recommended?

  14. Ryan says:

    I’m helping my girl workout and I would like more details on the exercises mentioned above. she’s 5’4 and 132 pounds I work out daily but I just need some inside tips on the proper woman technique and the different types of exercises since I know the female body works differently then the males. I dont want her doing to much and hurting herself nor do I want her doing to less and not helping her.

  15. jojo says:

    i have broad shoulders and big arms an when i work out it seems to get bigger hour do i lose it to get smaller define arms

  16. Simone says:

    Hi,

    I was wondering how I could get more detailed information on how to do the following:

    •Skull crushers
    •Tricep cable pushdowns
    •Narrow grip bench press
    •Behind the head lifts
    •Bar bell curl
    •Preacher curls
    •Concentration curls
    •Cable curls
    •Alternate dumb bell curls

  17. chika onwu says:

    hey there……..i ve got broad shoulder:not a problem the thing is i ve flabby arms and am not fat.i ve seen your prescription,but i dont seem to under any of it perhaps if you could take time to clearly explain the routine better yet give a picture of each

  18. Adriana says:

    Greetings…I’m seventeen years old and for all I know I’ve always been healthy….Ive done sports such as basketball, in middle school and softball during high school, except for this year. My problem is that no matter how much I try to gain some more weight I can’t.
    I’m 4 feet and 11 inches yeah .. pocket friend size LOL.. and last time I checked I weighed at about 98-100 pounds so I’m very petite. So now I’m trying to gain some weight by producing more muscle. I want my body nice and toned but most importantly even, not bulky. In the end I was wondering if I could get more detailed information on how to do the following:

    •Skull crushers
    •Tricep cable pushdowns
    •Narrow grip bench press
    •Behind the head lifts
    •Bar bell curl
    •Preacher curls
    •Concentration curls
    •Cable curls
    •Alternate dumb bell curls

    I’d highly appreciate it and thank you for taking the time to read this . I can not wait for your response.

  19. Jan says:

    I have the kind of flab that hangs over the sides of my bra in the front right below my armpit. you know the area i mean. its not my triceps its almost closer to my pectoral muscles… but i have no idea how to fix it! i want really badly to get rid of it but i dont know how!

  20. Kiya says:

    Example Womens Arm Workout
    Here is an example of a rookie arms workout:

    Triceps:

    Dips – 3 sets of 15
    Narrow Grip Bench Press – 3 sets of 12
    Skull Crushers – 3 sets of 8
    Biceps:

    Bar bell curls – 3 sets of 12
    Concentration Curls – 3 sets of 8
    Alternate Dumb bell Curls – 3 sets of 8

    can i please get more information on the above? also which are best for tuckshop lady arms? but i don’t want to build up my shoulders as i have very broad shoulders

  21. Jo says:

    Can anyone explain how to correctly do the excersizes recommended in previous posts i.e. Skull crusher????

  22. R says:

    How do you do Skull crushers?
    How do you do Dips (works mainly chest though)?

  23. Candice says:

    Hi there.
    I am getting married in the spring and am desperate to lose my flabby arms and more importantly the fat that has somehow deposited under my arm pits/ making it look like I have a double or triple boob. Yuck. Please help me….

  24. TINA ANN COX says:

    I have tryed and bought every cream machine and pill,to get my arms toned and flabby fat free. Please help me get the perfect arms i dont mind hard wk outs if they can help. I read all the excerisis you print but unsure what they mean and if i would be doing them right like skull crushers whats that all about…any help truely welcome.

  25. Hp says:

    Dear TINA please stop taking any pill or creams you have to do circuit training full body work out; pick 3 exercises for you upper body and 3 for you lower body perform each exercises for 45 sec with not res between each exercise then rest 2 mins an repeat 4 times, be sure you incorporate weights,medicine ball, and swiss ball.

  26. Iki says:

    Hi, my arms have to much fat and I want to ask what kind of exercise I should have use to lost fat, but I do not want musculus, just normal arms . Please help me. Thank you very much.

  27. Suzie says:

    can you please tell me where to find the answers to the questions above – especially the how to do the excercises and what they are for tuck shop arms ….thanks

  28. pat crawford says:

    I too am 70 and everyone says i don`t look it , i have pretty good arms for my age , but i would like to have a little more definition to them , what should i do , i usually lift about 5 or sometime a little more weight
    please help , i don`t like looking old hahaha

  29. julia says:

    Hey im 13 and have thick arms with not much fat on them and i was wondering if doing 100 push ups a day would that make them bigger and if it would what would you suggest i do that doesnt required equiptment
    Thank You

    • Leslie says:

      Hi Julia,

      Push ups are a great choice. You can also try tips between 2 chairs, one arm rows with something heavy and even pull ups.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>