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10 Beginner Strength Training Arm Exercises

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!

[Tweet “10 Beginner Strength Training Exercises For Fabulous Arms! #fitness #lifting”]

If you enjoyed these you might want to check out:

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

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Sunday 27th of December 2015

[…] 10 Beginner Strength Training Arm Exercises […]


Monday 31st of August 2015

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!


Monday 24th of August 2015

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!


Monday 24th of August 2015

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


Monday 24th of August 2015

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.