Best Advanced Arms Workouts For Women

The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.

How to do it

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees slightly and hinge forward at the hips until your torso is at a 90-degree angle.
3. Keep your elbows bent and raise the dumbbells out to the sides until they reach shoulder height.
4. Squeeze your shoulder blades together at the top of the lift and then lower the dumbbells back down slowly.

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.

How to do it

1. Stand up straight and hold the EZ-Bar with both hands, palms facing away from you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Curl the bar by bending your elbows, raising it to shoulder height while keeping your elbows close to your body.
4. Lower the bar back to the starting position and exhale.

Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.

How to do it

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing inward and arms at your sides.
3. Engage your core by tightening your stomach muscles.
4. Curl one dumbbell up to shoulder height while keeping your elbow close to your side.
5. Lower the dumbbell back down to the starting position.
6. Switch arms and repeat the movement.

The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.

How to do it

1. Set the pulley to the highest position and attach the rope.
2. Hold the rope with your palms facing each other, elbows at your sides, bent at 90 degrees.
3. Engage your core and keep your back straight.
4. Extend your arms by straightening your elbows while keeping them close to your body.
5. Return to the starting position by bending your elbows.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.

How to do it

1. Grab a pair of dumbbells.
2. Lie chest-down on an incline bench with your knees slightly bent.
3. Hold the dumbbells in front of your shoulders, palms facing forward.
4. Keep your elbows slightly bent and back straight.
5. Lift the dumbbells out to the sides until shoulder height, squeezing your shoulder blades together.
6. Lower the dumbbells back to the starting position slowly.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.

How to do it

1. Adjust the pulley to the lowest position and attach a handle.
2. Stand with feet shoulder-width apart, facing the pulley with your left side.
3. Grab the handle with your right hand, keep your palm facing in.
4. Tighten your core to maintain a straight back.
5. With a slightly bent elbow, raise the handle to shoulder height while rotating it slightly upwards.
6. Lower the handle back to the starting position and repeat on the other side.

The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.

How to do it

1. Stand upright holding a dumbbell in each hand at waist height, palms facing inward.
2. Keep your arms slightly bent and lift the dumbbells in front of you to just above shoulder height.
3. Lower the dumbbells back to waist height, maintaining a neutral back.

The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

How to do it

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
3. Bend your elbows and keep them close to your sides.
4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
5. Lower the dumbbells back to the starting position.