Overhead Press

This dumbbell arm workout for women will build muscle in your shoulders but, since you're standing, also recruit your core.

Bonus: Try doing one arm at a time to challenge your abs even more. 

• Stand with feet wide, knees soft, holding dumbbells with arms in a goal post position (elbows open to sides at shoulder level).
• Brace core and extend arms straight overhead.
• Slowly lower elbows to return to start. Do 20 reps.

Do 20 reps.

Triceps Chop

Core strength keeps this hand weight exercise safe and more effective, so be sure to supplement this 5-minute arm workout with these top ab moves.

• Stand with feet wide, knees soft, holding a dumbbell with both hands in front of the chest. Engage abs and bring arms overhead, biceps next to ears.
• Bend elbows and lower the weight behind head all the way down to shoulders (avoid letting elbows open out to the side and relax neck).
• Raise arms overhead to return to start (use abdominal muscles to keep torso steady as arms raise and lower, and don't let ribs flare out).

Do 20 reps.

Inverted Curl to Front Press

Target your biceps and shoulders with this arm exercise for women that's a hybrid between a traditional biceps curl, front raise, and chest press. It might feel easy at first, but it will be a challenge come rep 18. 

• Stand with feet hip-width, holding dumbbells in front of thighs, palms facing the body.
• Bend elbows by sides and curl weights up. Extend arms straight out in front of shoulders, palms facing the floor, keeping core engaged.
• Bend elbows back in by sides and lower to start.

Do 20 reps.

Rear Fly to Press Back

Control is key with this weighted arm exercise for women. Focus on using muscle strength rather than momentum throughout the entire range of motion. 

• Begin in a split stance with right foot forward, right knee bent and left leg straight, holding dumbbells.
• Keeping spine naturally straight, hinge forward from hips about 45 degrees, arms reaching down to the floor (palms should face thighs).
• Raise arms to sides of shoulders, squeezing shoulder blades down and together during the movement (the ends of the weights should face up). Slowly lower arms.
• Press arms back by hips, with palms still facing up. Lower arms. That’s one rep.

Do 10 reps per side.

Diamond-Leg Pushups

Pushups aren't just for pumping up your chest. With this upper body position, the total-body toner becomes an arm workout, too.

• Start in a modified pushup position, with knees turned out to the sides, feet pressed together, and hands shoulder-width.
• Brace abs in tight and, keeping spine naturally straight, bend elbows in by sides and lower torso to the floor, stopping a few inches above the ground.
• Quickly press back up.

Do 20 reps.