Beginner arm workout to burn arm fat and tone up without looking like a man

Tone your arms with this fast, 5-move workout for women that is also great for beginners! You can do this workout at home or at the gym.

We used 8-pound dumbbells to perform most of the moves, but if you’re a beginner/ or don’t have any weights at home – start without weights. Alternatively you can use water bottles or lighter dumbbells.

So we're noticing it more and more – as we get older our arms look older too.

It’s important to tone those arm muscles, not just to be able to wave at someone without wobbling and wanting to hide underground like a blind mole, but also to be able to perform daily tasks.

Like lifting our nephew. Bringing groceries home, carrying a giant watermelon for more than a minute, moving our furniture from one room to the other, because apparently that’s something we do almost every month.

How to lose arm fat and tone your arms without looking like a man

In short, to lose arm fat and build muscles you need to clean up your diet and train your arm muscles regularly.

Not every day, but maybe twice a week? That’s more than enough.

The exercise routine doesn’t need to be long you don’t have to lift heavy weights and you definitely don’t need to go to the gym. If you’re a beginner you don’t even need dumbbells, although as you progress it’s worth investing in some.

We personally was always afraid that we will look like our dad if we exercise our arms more than once a year.

To our surprise, that’s not the case. We now even use his old 8-pound dumbbells (which we suspect he “borrowed” long-term (okay stole) from somewhere) and we're telling you it makes such a difference in the way we feel.

We mean this little workout here got us sweating. It never did with the 3-pound dumbbells

What’s important if you want to lose arm fat and tone your arms is to do more repetitions (15-20x) and to choose a weight that allows you to do so. So in our case 8 pounds is the MAX we can do to keep proper form and do 15 repetitions.

As a little warm up you can do some jumping jacks or this right here.

via giphy

We did 100 jumping jacks, because we LOVE jumping jacks and didn’t feel wonder-woman-y that day.

Now, here’s the workout!

Beginner Arm Workout For Women

We did this arm workout using 8 pound dumbbells, but feel free to use a different weight that’s appropriate for your fitness level or no weight at all. We did 3 rounds total with no rests between the individual movements, but 30s rest between sets.

This is important: With all these exercises remember to keep your core tight and to follow the instructions in the videos to isolate the muscles and to prevent injury.

Move #1: Biceps Curl, 15 reps

This is a classic move to tone the biceps. Here it’s impotant to keep your elbows in and still to work the bicep.

video demo by Women’s Health, video found on the 3v YouTube Channel.

Move #2: Hammer Curl, 15 reps

This move is similar to the biceps curl, but done under different angle. Again keep your elbows still and close to your body to make the most out of this move.

video demo by Howcast.

Move #3: Bent Over Dumbbell Row, 15 reps

This move will strengthen your upper body and can help improve your posture. Make sure to squeeze the shoulder blades together. For this workout, we did the first variation with elbows in.

video demo by Bowflex

Move #4: Tricep kickbacks, 15 reps

Awesome move! We felt it in our triceps – the area you want to tone up for when you’re waving haha!

video demo by LivestrongWoman

Move #5: Tricep pulses, 20 reps

Same starting position like the triceps kickbacks, but you’re keeping your arms straight behind you and pulse them up and down, without bending at the elbows. Really burns the triceps.

video demo via Cali Strong Fitness

And that is it! Simple, but effective! We hope you guys enjoy this at home arm workout, we know we did – we also felt it in our arms for days after! Can’t wait to do it again tomorrow!

Let us know if you have any questions or requests 🙂