Looking for a quick toned arms workout you can do at home? This one’s for you.
This arms workout for women takes just 10 minutes and all you need is a set of light dumbbells—or even water bottles if that’s what you’ve got on hand.
You’ll work through 12 moves back-to-back with no rest, so get ready to feel the burn. Grab your weights and let’s get into it!
Shoulder Press Variation
This one’s a bit different from your typical shoulder press. You’ll extend one arm at a time while keeping the top half of your arm locked in place.
It takes a little coordination, but once you get the rhythm, you’ll really feel it working your shoulders and upper back.
How to perform:
- Extend one arm, then extend the other arm.
- Bring them in, out, and then drop them down.
- Hold the top half of your arm at the same height the whole time.
- Squeeze your back as you open your arms.
- Make sure not to extend the elbow all the way at the top.
Bicep Curls
Classic bicep curls—you probably know these already!
For this arm workout at home, you’ll go through the full range of motion, extending all the way down at the bottom.
The key here is locking out those elbows before you curl back up.
How to perform:
- Perform full bicep curls.
- Extend your arms all the way at the bottom of the movement.
- Lock your elbows out at the bottom.
Half Curls
If you want to really feel the burn, this one’s for you. You’ll work through just the lower half of the curl, which keeps constant tension on your biceps.
It’s tougher than it sounds—your arms will definitely let you know they’re working!
How to perform:
- Hold the weight up to start.
- Drop the weight down halfway.
- Bring it up halfway, then bring it up again.
- Make sure you lock those elbows out.
Row, Kickback, and Fly Combo
This is three arm exercises in one, so it’ll take a second to get the flow down.
You’ll row, kick back for your triceps, then open up for a fly.
If you’re looking for a toned arms workout that hits multiple muscles at once, this combo does the trick.
How to perform:
- Lean over and pull the weight back for a row.
- Hold your elbows where they are and extend for a tricep kickback.
- Bring the weight in, lower it, and perform a fly.
- Drive back with your elbows for the row portion.
- Squeeze your shoulder blades together for the fly portion.
- Make sure every movement is controlled.
Tricep Extensions
Want to know how to get toned arms? Tricep work is a big part of it. For this one, you’ll bring the weights overhead and extend, squeezing at the top.
Just make sure you’re not locking your elbows all the way—keep a tiny bend to protect your joints.
How to perform:
- Bring the dumbbells up above your head.
- Lock your elbows out and extend the arms.
- Ensure you are extending all the way.
- Squeeze your triceps during the extension.
Overhead Arm Pulls
This move targets your back and shoulders together. You’ll press up overhead, then lower down to shoulder height while squeezing your shoulder blades.
It’s a simple arm workout with weights, but you’ll feel it across your whole upper body.
How to perform:
- Extend the arms all the way up overhead.
- Drop the arms down to shoulder height.
- Squeeze your back and shoulder blades as you lower.
- Bring the arms back up.
Tension Curls
Here’s where we head to the ground to really isolate those biceps. You’ll balance your triceps on your knees and curl without fully extending.
By staying in that mid-range, you keep the tension on your biceps the entire time—no rest for those muscles!
How to perform:
- Head to the ground and balance your triceps on your knees.
- Extend the weight and then bring it in.
- Do not extend all the way; keep the tension on the biceps.
- Focus on isolating the biceps.
One-Arm Push-ups
Time to put the dumbbells aside for this one. You’ll press into one hand while wrapping your body with the other arm.
It’s harder than regular push-ups, so don’t worry if you need to modify—just focus on keeping your form strong.
How to perform:
- Put the dumbbells aside for this exercise.
- Wrap your body with one arm.
- Press into the heel of your other hand.
- Put all your body weight onto the working arm.
- Switch sides after 30 seconds.
Alternating Back Rows
This is a great exercise for stronger arms and a defined back. You’ll lean over with a flat back and row one arm at a time, really driving that elbow back.
Focus on squeezing your lats at the top of each rep—that’s where the magic happens.
How to perform:
- Grab your weights and lean over with a flat back.
- Lift one weight, then lift the other.
- Focus on driving the elbow backward.
- Squeeze your lats as you row.
Curl to Shoulder Press
A simple combo that works your biceps and shoulders back-to-back. You’ll curl up, then press overhead—easy to follow along.
Just remember to keep a slight bend at the top. No locked elbows!
How to perform:
- Perform a bicep curl (or a hammer curl).
- Bring the weights up for a shoulder press.
- Keep a slight bend in your elbows at the top.
- Do not lock those elbows out overhead.
Punches
Alright, time to pick up the pace! You’ll hold your weights and punch straight out with power.
This is where the arm workout for women gets your heart rate up too—so give it everything you’ve got.
How to perform:
- Hold your weights at shoulder level.
- Punch directly out from your shoulder.
- Perform the punch with strength (“nice and strong”).
Underhand Punches
Last exercise—we’re finishing strong with quick, scooping punches. Keep your core tight and your upper body still; don’t let yourself wobble.
It’s a quick toned arms workout finisher that’ll have you feeling the burn right to the end!
How to perform:
- Perform a repetitive scooping motion.
- Keep the movement tight and quick.
- Keep your core tight throughout the exercise.
- Maintain a strong upper body; do not let it wobble.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
