The Three Best Arm Exercises With Weights for Women

The Three Best Arm Exercises With Weights for Women

Posted by ZOZOFIT TEAM on

The right arm exercises with weights for women improve strength, reduce weight, and stabilize the joints. Utilizing the right arm exercises with weights for women will ensure you always look and feel your best. Try some of these moves to increase strength.

Arm exercises keep you looking and feeling good long term. Whether you need to increase strength or want to sculpt those shoulders, adding weights to your workout routine makes a big difference. What are your favorite exercises to do with weights?

The right arm exercises with weights for women improve strength, reduce weight, and stabilize the joints. Whether you're going for specific results or overall improvement, check out some arm exercises you can do.

Arm Exercises With Weights for Women

When completing arm exercises with weights, you need to feel comfortable with the weight of the dumbbell. A good rule of thumb is to start light. Listen to your body and move up a size when you're ready. To get you started, there are a handful of workouts you can do at home.

Bicep Curl

One of the oldest moves in the book is also one of the best for building strength and sculpting the arms. To complete bicep curls:

  1. In a standing position, hold your dumbbells down at your sides with your palms facing in and your feet about shoulder-width apart.
  2. With your upper arms pressed into your sides, bend at the elbows and curl the dumbbells up toward your shoulder, rotating the palms to face your shoulders when they meet.
  3. Steadily lower your dumbbells back to the starting position and begin again.

Kick your workout up a notch by doing 10 reps of bicep curls and 10 reps of wide bicep curls. To perform the wide bicep curl, begin by rotating your forearms away from your body at about a 45-degree angle with your palms facing out, then follow the steps for a regular bicep curl.


Among the best arm exercises with weights for women is the halo. Not only does it work even the smallest muscles in the arms, but the core is engaged as well. To perform a halo, you need one dumbbell. To begin:

  1. Hold the ends of your dumbbell in each of your hands, with the elbows bent and the dumbbell at chest height. 
  2. Stand with your feet directly below your hips.
  3. Keeping the elbows bent, circle the weight around your head using your shoulder muscles and keeping the rest of your body still.
  4. When the weight comes around the other side and lands at chest height again, you have completed one rep. Repeat going in the opposite direction.

Rear Delt Fly

The rear delt fly is one of the best women's dumbbell exercises for arms because it targets an area often missed: the upper, back shoulder muscles. To complete the rear delt fly:

  1. With a micro bend at the knees, place your feet shoulder-width apart.
  2. Straighten and neutralize your back, engage the core, and bend forward at the hips, hanging your dumbbells straight down in front of you. 
  3. Keep a slight bend in your elbows to avoid injury and face your palms toward each other. 
  4. Lifting your arms directly out to the side, squeeze your shoulder blades together. 
  5. Pause for one or two seconds at shoulder height then lower the dumbbells down to starting position. Repeat for 10 reps. 

Getting in Shape Using Arm Exercises With Weights for Women

With any workout plan, it's important to keep at it, even when it's discouraging. With these arm exercises with weights for women, you are one step closer to lasting health. Check out the ZOZOFIT app to get started on tracking your fitness progress.

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