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10 Beginner Strength Training Arm Exercises

by Nellie

Strong and amazing arms are not easy but they are attainable. Check out these strength training arm exercises that you can do at home!

10 Beginner Strength Training Arm Exercises

Here are 10 simple arm exercises for women to achieve those coveted toned arms!

Today we are continuing with the best exercises for each part of the body. Last we we focused on how to get stronger legs and this week we are focusing on how to get strong arms with 10 strength training exercises!

I was chatting with a friend about health and fitness, she confessed to me that sometimes she walks into a gym and she is so overwhelmed by all the options that she gets on the elliptical for 30 minutes and calls it a day.

What?! It’s true, the options CAN be super overwhelming, but there are some simple and effective workouts that you can do at the gym AND at home that can get you strong arms!

Why have strong toned arms?

Let’s be honest, they LOOK great! But more than that, strong arms are great for when you need to lift things–like children or heavy boxes–and it is one of the most satisfying feelings to know that you can do so without anyone’s help. Plus, I strongly believe that all parts of the body should be strengthen equally. The stronger the better!

Here are 10 manageable exercises you can do do get strong toned arms. As usual start with a light weight that feels manageable then graduate from there!

1) Tricep Dips: You can do this one anywhere!

2) Upright Rows: Great use of the barbells at the gym!


3) Bicep Curls

4) Reverse Flys

5) Push Ups

6) Bent Over Row – One of my favorites!

7) Dumbbell Tricep Extensions

8) Hammer Curls

9) Arm Raises

10) Overhead Shoulder Press – Somehow I feel really strong when I do these!

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Which of these strength training arm exercises are in your normal routine? Which ones would you add to the list?

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Terri August 24, 2015 - 4:54 am

When I can’t do pole fitness to help my arms, I’m a big fan of workouts I can do anywhere. The tricep dip is definitely one of my favorites.

Allie August 24, 2015 - 5:51 am

Well this is timely since today is my strength day (one of two or three!) and I’m usually so bored when I have to do it. I love getting stronger, and I do feel better when I’m done, but strength training is my least favorite way to sweat :-0

Janine Huldie August 24, 2015 - 8:06 am

Thank you so much, Nellie as I am always on the lookout for some more good strength training exercises here and will definitely have to try a few of these now 😉

Britt August 24, 2015 - 9:58 am

Tricep dips! All.the.time. I love doing variations on them like lifting one leg or doing the can can. They are so tough! Great bodyweight training.

Artadorned August 24, 2015 - 3:27 pm

Great work outs! I’m looking to get my arms and back more toned so I’ll definitely do these workouts!


Tamara August 24, 2015 - 8:27 pm

For a long time, I was hauling babies and toddlers and had great arms. It was inconsistent exercise but I suppose it was consistent in that it happened daily.
It’s definitely time to get my strong arms back!

Leslie August 31, 2015 - 6:50 am

These are all great, classic moves. My last office had a gym full of gym rats – including women – who were always there and were incredibly fit. But no one cares, really. The most important part is to just get in and do it!

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