20 Arm Workouts for Women, From Tricep Dips to Preacher Curls

For the following exercises, begin in a standing position with your feet hip-distance apart, knees slightly bent and core engaged. To amp up this series, Rogers suggests doing it while putting away groceries. A can of soup in each hand can take these small, simple movements to a whole new level.

Works your biceps, triceps and shoulders.

*Use your own resistance to engage your muscles and extend through your fingertips.

Step 1: Lift your arms overhead into high fifth (that’s ballet lingo for palms facing in with elbows slightly bent, like an oval).

Step 2: Open your arms into a V formation overhead, pressing out through the backs of your hands. Return to the start.

Step 3: Flow through two sets of ten reps.

Works your triceps, deltoids, lats and shoulders.

Step1: Lift your arms overhead in a V formation. Switch the direction of your hands so your palms are facing out.

Step 2: Press out as if you’re pushing against two walls.

Step 3: Flow through two sets of ten reps.

Works your shoulders, traps, biceps and triceps.

Step 1: Extend your arms straight out to your sides with your palms facing up.

Step 2: Circle your arms forward for two sets of ten.

Step 3: Reverse the circle for two sets of ten.

Works your biceps, triceps, shoulders and deltoids.

Step 1: Extend your arms straight out to your sides with your palms facing up.

Step 2: Scoop your arms up and down, turning your palms toward the ground as you lift up, as if drawing a half circle with your whole arm.

Step 3: Flow through two sets of ten reps.

Works your triceps, biceps and deltoids.

*As your muscles fatigue, your shoulders might begin to creep up toward your ears. If you notice this happening, readjust so that your head is up, your gaze is forward and your shoulders are relaxed.

Step 1: Extend your arms straight out to your sides with your palms back, pinkies facing up.

Step 2: Lift your arms toward the ceiling, leading with your pinkie fingers.

Step 3: Flow through two sets of ten reps.

Meet the plank push-up’s much less intimidating cousin. For the following exercises, begin in a standing position. Press your palms into a wall, banister or counter, then rise up on your toes and lean forward until your body is at a 45-degree angle. Rotate your palms inward, until your fingers are facing each other and your elbows are pointing out. Keep your legs straight and your core engaged.

Works your chest, shoulders and biceps.

Step 1: In the position noted above, press down until your forehead is about an inch away from the wall.

Step 2: Press back up until your arms are completely straight.

Step 3: Flow through two sets of ten reps.

Works your chest, shoulders and biceps.

Step 1: In the position noted above, press down until your forehead is about an inch away from the wall.

Step 2: Hold this position for ten seconds.

Step 3: Flow through this exercise ten times.

Works your chest, shoulders and biceps.

Step 1: In the position noted above, press down until your forehead is halfway to the wall.

Step 2: Holding this position, make mini pulses with your arms, pressing down an inch and back up an inch.

Step 3: Flow through two sets of ten reps.

For the following exercises, find an area big enough for you to comfortably position yourself on all fours. If you have sensitive wrists, grab a yoga mat or move to a carpeted area in your home.

Works your triceps (duh), chest and shoulder stabilizers.

Step 1: Begin on all fours with your chest facing up, arms straight and fingers and toes facing the same direction.

Step 2: Keeping your core engaged and your butt lifted, bend your elbows as far as you can. Press through your palms to return to the starting position.

Step 3: Flow through one set of ten slowly (two seconds to lower, two seconds to lift back up).

Works your triceps, shoulders and core.

*Flow through one set of ten slowly. Once complete, flow through one set of ten at a faster pace.

Step 1: Begin on all fours with your chest facing the ground, arms directly below your shoulders. Tuck your toes and lift your knees so that your shins are hovering slightly above the ground.

Step 2: Lift your butt and straighten your legs to downward-facing dog.

Step 3: Return to the starting position, keeping your knees lifted.

Works your triceps, shoulders, core, quads and calves.

*Challenge alert! This one will get your heart rate pumping.

Step 1: Begin on all fours with your chest facing the ground, arms directly below your shoulders. Tuck your toes and lift your knees so that your shins are hovering slightly above the ground.

Step 2: Holding this position, bend your elbows and pulse as if doing a mini push-up.

Step 3: Flow through two sets of ten reps.

Works your shoulders, transverse abdominals and obliques.

*Engage your legs and core to maintain the proper plank position throughout the series.

Step 1: Begin in a full plank position, arms directly below your shoulders, legs extended back, feet slightly wider than hip-distance apart.

Step 2: Lift your right hand to tap your left shoulder. Return to the ground.

Step 3: Lift your left hand to tap your right shoulder. Return to the ground. Flow through these alternating shoulder taps for two sets of ten reps (five each side).

Works your biceps, triceps and shoulders.

*You’ll need dumbbells for this! Use whatever weight you’re comfortable with, but if you’re new to this exercise start with 2 – 5 pounds.

Step 1: Begin in a standing position with your feet shoulder-width apart and arms at your sides, holding a dumbbell in each hand. Rotate your palms in so they’re facing each other as if you’re holding a hammer.

Step 2: Keeping your elbows close to your body, curl the dumbbells up to your shoulders, pausing slightly and squeezing your biceps. Then press the dumbbells up over your head until your arms are straight.

Step 3: In a controlled motion, lower the weights in the same order and repeat.

Works your pectorals, deltoids, biceps and triceps.

Step 1: Lie down on your back with your legs straight or slightly bent, holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing your feet in the starting position.

Step 2: Press the weights up above your chest, extending your elbows until your arms are straight. Do not arch your back. Engage your core so your lower back stays flat on the ground.

Step 3: Under control, bring the weights back down slowly until just past your shoulders and repeat.

Works your lats, traps, rhomboids (upper back) and rotator cuffs.

Step 1: Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand. With your knees slightly bent and your back straight, hinge forward at the hips until your torso is facing the floor.

Step 2: Drive your elbows up and back behind your body until the weights are even with, or slightly past, your torso. Contract your shoulder blades at the top, as if you’re trying to squeeze something in between them.

Step 3: In a controlled motion, slowly lower the weights back to the starting position and repeat.

Works your lats, traps, rhomboids (upper back), rotator cuffs and triceps.

Step 1: Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand. With your knees slightly bent and your back straight, hinge forward at the hips until your torso is facing the floor.

Step 2: Bend your arms to a 90-degree angle with your elbows close to your body. Lift the dumbbells up and back, hinging at the elbows, as you straighten your arms and lift, engaging your triceps.

Step 3: In a controlled motion, lower the weights in the same order and repeat.

Works your biceps and brachialis.

*You'll need a stability ball for this! Make sure you have the right size ball on hand. If you’re 5’5” or shorter, stick to a 55 cm ball. If you’re 5’6” or taller reach for a 65 cm ball. If you’re over 6’0”, a 75 cm ball is the way to go.

Step 1: Begin on your knees, placing the stability ball on the ground in front of you. Lean forward, placing your chest and stomach comfortably on the ball. Reach down and grab two dumbbells.

Step 2: With your arms straight and palms facing out press your elbows into the ball and curl the weights up towards your shoulders. Pause briefly at the top and lower back down until your arms are fully straight.

Works your shoulders, triceps, pecs and core.

Step 1: Holding one dumbbell in each hand with your feet flat on the floor, lay your back down on the ball, centering it between your shoulder blades. Bending your arms with your elbows out wide bring both weights up to meet your shoulders.

Step 2: Press through your chest to lift your right arm until it’s straightened, keeping it in line with your shoulder. Quickly bring it back down and switch, sending your left arm up. Repeat this movement in a controlled but quick pace to maintain muscle engagement and fire up the chest.

Works your shoulders, deltoids, pecs and core.

Step 1: Find a comfortable seated position on the stability ball, holding one dumbbell in each hand. Bring the weight up and out until your elbows are at a 90-degree angle.

Step 2: Engaging your core, press both arms up until straightened and then slowly bring them back down to the starting position.

Works your triceps, pecs, shoulders, lower back, quads and core.

*Challenge alert! This move is a step up from your typical push-up, so take it slow and only do as many reps as possible with good form.

Step 1: Begin in a push-up position with the stability ball near your feet. Place the tops of your feet onto the ball and adjust as needed so your body is in a straight line.

Step 2: Keeping your elbows close to your chest, release your upper body down and press back up following a typical push-up movement. Take it slow and focus on getting your chest as close to the ground as possible.

More Arm Workouts to Try

• 12 Free Weight Exercises You Can Do In Your Living Room
• 15 Stability Ball Exercises That Burn Out Every Major Muscle Group (Plus Some Cardio, Just for Fun)
• The 8-Step Resistance Band Workout Routine You Can Do Pretty Much Anywhere