Finally, Decent Arm Workouts for Women

Most routines that involve weights are written for men, by men. Granted, there are an increasing number of female fitness professionals putting out more content, but it is a slow-moving beast.

If you’ve ever spent a little time digging around for a decent workout plan, you’ll notice that women don’t seem to get a fair inclusion.

You could blame cultural norms for this phenomenon, after all, men are supposed to be big and muscly and women should be slim and toned right?


Who cares about gender stereotypes, fitness is fitness! Secondly, more women than ever before are using heavy weights to increase strength and build muscle. So it makes sense that there should be more out there for women who are looking for advice.  

We’ve decided to deviate from stereotypes and cater to the female population. We want to provide insights into heavy workouts for women, information on how this type of training brings benefits, and training plans that involves lifting heavy and not just focusing on cardio.

To kick off this series of blogs we’re starting with a decent arm and shoulder workout you can use to blast your muscles and start building your strength. Incorporate this routine into one of your days of training and you’ll start to notice changes in no time.

We’ve also found some awesome videos from female fitness pro’s to help you understand how to perform each movement.

Concentration Curl

Step 1. Sit down on a bench/seat and place the dumbbell on the ground in front of you.

Step 2. Choose your starting arm and pick up the dumbbell. You want to ensure that the back of your chosen arm is resting on your upper thigh, usually the point just above your elbow.

Step 3. Ensure your palm is facing away from your thigh and whilst you keep the top of your arm completely still, curl the weight slowly upwards towards your chest.

Step 4. As you curl the dumbbell you want to breath out and ensure you are fully contracting the bicep and hold for 2 seconds.

Step 5. Slowly lower the dumbbells back down to the starting position, keeping the upper arm completely still again.

Step 6. Continue the reps until failure and then swap arms and repeat steps 1-5.

Preacher Curl

Step 1. Sit at the preacher bench, ensure the bar you have is the E-Z bar (the one which isn’t completely straight) and add the desired weight.

Step 2. Place the upper arms firmly against the preacher bench pad and place your chest securely against the other side.

Step 3. Slowly bring the E-Z bar up towards your face and contract your biceps full as the bar sits at shoulder height.

Step 4. Lower the bar back down until your arms are fully outstretched and repeat.

Lying Tricep Extension

Step 1. Lie on a flat bench or lie on the floor and hold the two dumbbells above you with your arms straight.

Step 2.  Slowly lower the dumbbells toward your ears bending your arms at the elbow to a 90-degree angle.

Step 4. Ensure that the upper arms remain as stationary as possible and keep your elbows tucked in in-line with the body.

Step 5. Hold the position for 2 seconds, then push the dumbbells back to the starting position. Repeat until failure. 

Tricep Bench Press

Step 1. You’ll need to get yourself a flat bench, or find a wall/chair that is wide enough for you to hold yourself up by your arms supporting behind you.

Step 2. Put your feet out straight in front of you and hold your body straight as your hands are on the bench.

Step 3. Slowly lower your body, bending your arms at the elbow until the angle is less than 90 degrees.

Step 4. Using your triceps, push your arms back straight to the starting position.

Step 5. Repeat the movements until failure.

Shoulder Press

Step 1. Place a bench up as far as It will go and sit down resting your back against the bench.

Step 2. Hold dumbbells down by your sides and ensure your feet are firmly placed a shoulder-width apart.

Step 3. Bring your dumbbells up to above your shoulders holding them in-line with your ears. This will be your starting position.

Step 4. Keeping your abs tight, push the dumbbells up and over your shoulders and bring them together to touch slightly over your head.

Step 5. Slowly bring them back down to beside your ears, returning to the start position. Repeat this movement until failure.

Upright Barbell Row

Step 1. Start with a barbell laid out in front of you and your feet shoulder-width apart directly behind the bar.

Step 2. Take the bar with an overhand grip with just less than shoulder-width apart.

Step 3. Keeping your back as straight as possible and bending with your knees, bring the bar up and rest it against your upper thighs.

Step 4. Keeping your elbows tucked and close to the body, pull the bar upwards until it almost touches your chin.

Step 5. Slowly bring the bar back down to rest against your thighs and repeat.

Overhead Press

Step 1. Stand with your legs a shoulder-width apart and bring dumbbells up to the sides of your head, in-line with your ears.

Step 2. Keep your arms facing forwards and slowly straighten your arms until they are completely extended above your head.

Step 3. Keep your back straight and your abs tight as you make the movement.

Step 4. Slowly return your arms back to beside your head and repeat until failure. 

We specialise in providing tailored training to help you reach your goals. Whether you need 1-2-1 support, want to attend a boot camp, fancy circuit training, or just want a little advice, we’re here to help. To get in touch drop us an email through our contact page and we’ll be sure to answer your questions.