If your arms jiggle when you wave or you find that there isn't much muscular definition, you are not alone. Many women want to improve the appearance and shape of their arms with exercise. The best upper arm exercises for women focus on the triceps and biceps muscles.
Chair Dips
Chair dips use your own body weight to strengthen the triceps muscles on the outside of your upper arms. You can use a weight bench, chair or aerobic step for this exercise. Sit on the edge of the bench and hold on to the edge directly next to your sides. Straighten your legs in front of your body with only your heels on the floor. Scoot forward until you are no longer sitting on the bench and your back is directly in front of it. Bend your arms, lower your body as far as you can, and press back upward. Perform as many dips as you can.
Overhead Triceps Extensions
For this exercise, you will need a dumbbell that allows you to complete at least six, but no more than eight repetitions. Stand upright with your feet in a split stance. In this position, one leg is slightly in front of the body and the other leg is slightly behind the body. Hold the dumbbell with both hands behind your head with your arms bent. Straighten your arms and raise the weight overhead. Slowly lower your arms back down and repeat.
Hammer Curl
The hammer curl is a variation on the biceps curl, which strengthens the large muscle on the inside of your upper arms. Stand with your feet shoulder- to hip-width apart while holding a dumbbell in each hand. Again, choose a weight that challenges your muscles between six and eight repetitions. Turn your palms inward so they face your body. Bend your arms and raise the dumbbells up toward your shoulders, lower back down and repeat.
Concentration Curls
Concentration curls build muscle in the biceps using a controlled motion. This exercise is done while sitting with a dumbbell. Sit on the edge of a bench or chair with your legs spread far apart. Hold the dumbbell in your right hand, place your right elbow on the inside of your right thigh for support and lean forward slightly. Start with your arm hanging straight down, lift the weight up as high as you can and lower back down. Repeat for six to eight repetitions.
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