BDiet Blog image scaled

Pumping up your arms always makes you feel good, doesn’t it? Compared to other muscle groups, arm workouts allow you to see the extra pump immediately, which instantly boosts your confidence and dedication to the grind.

While that pump won’t last forever, consistently training your arms will provide you with long-lasting results. Earning fitter arms just takes time, dedication, and steady movement to create the burn. These best arm exercises are all you’ll need, so give them a try.

Performing high-repetition exercise with a moderate weight, multiple times per week will actually help you burn fat while simultaneously firming and toning your muscles! The routine below is a perfect example of the kind of workout you should be performing for sleek, sexy, feminine arms.

For this workout, you’ll need light to medium dumbbells, a chair, and an interval timer (which most phones have.) If you’re a beginner, you should stick with a lighter weight, around 5 lb. dumbbells, to make sure you get form down properly.

If you consider yourself to be at the intermediate level, you should use 10 lbs.+ weights. Finally, if you think you qualify as advanced, you should aim for 15 lbs.+ dumbbells.

Aside from improving your appearance, stronger arms will make the rest of your body part workouts easier. You’ll also begin to notice that every day tasks have gotten less difficult, too!

Perform each of the exercises below for 45 seconds with no rest in between. Rest 45 seconds in between each round, completing 4 rounds total. For best results, complete this arm routine 2-3 times a week.

Arnold Press

Find a nice chair with good back support so you don’t put excess pressure on your spine.


The best triceps exercises, especially since there are so many variations.

Wide Bicep Curl:

Targets the outside of the bicep to give it a more full look all over.

Dumbbell Kickback: 

Best to isolate and build the triceps.

Dumbbell Curl to Press:

Closeout with a two-part exercise that works your biceps, triceps, and shoulder.

Bicep Curls:

For bolder and bigger biceps.

Hammer Curl:

Give you more movement control to build better biceps.


Bodyandiet is a UK based health & wellness blog for people looking to transform or build their body through diet. We offer our readers daily weight loss tips, healthy advice, fitness information designed to enhance their lifestyle.
error: Content is protected !!