November 04, 2022 2 min read

Working out your arm helps to build upper body strength and is an essential part of any strength training routine.

When doing arm exercises, certain moves should target three key muscle groups in your arms: your deltoids (shoulders), biceps (the insides of your upper arms), and triceps(the backs of your upper arms).

Scroll down for list of the best arm exercises for women to strengthen your upper body.

Best Arm Exercises For Women

Dumbbell Triceps Kickback

This exercise helps to sculpt and tone your arms, increases your physical strength and also helps to trim body fat. This exercise is also a great way to build upper-body strength, improve shoulder mobility and stability, and prevent injury.


Works: pectorals, deltoids (shoulders).
The push-up helps to build muscle and improve strength throughout the upper body. Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment. In addition, it also helps you to improve your posture, enhance your cardiovascular system and help in lower back injuries prevention.

Biceps Curl

The dumbbell curl is an isolation exercise that targets the biceps muscles on the front of your arms. They help strengthen your arms to be more stable and teaches your core to engage which can boost athletic performance and facilitate daily activities and help develop beautiful arms.

Lateral Raise

The lateral raise is a shoulder exercise that specifically targets the deltoid muscles. Lateral raises help you achieve defined shoulders and upper arms that have a rounded appearance.

Plank To Push-up

The Plank to Pushup is a variation of a plank which is one of the best arm exercises without weights. It’s not only great for core work, but also strengthens the arms (as well as glutes, shoulders, and wrists) and helps reduce the risk of injuries in day-to-day activities.