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9 min read

The Ultimate Upper Body Workout for Women: Triceps & Biceps

Whether you're trying to level up your fitness routine or just want to give your arms a bit of extra attention to achieve a toned look, working your biceps and triceps in tandem will give you that extra boost you're looking for. 

Looks aside, training your triceps and biceps is far more meaningful to your overall physical well-being, helping you move more efficiently and ensuring optimal joint health.

Both muscle groups make up an important part of your upper body, one that all women should make part of their routine. Whether you choose to head to the gym or do your workout at home, free weights like dumbbells and barbells can help you build strength and achieve the toned look you're after.

So grab your dumbbells as we walk you through 6 essential moves for stronger and more toned triceps and biceps. We'll also cover many of the burning questions that women have about arm day workouts - like how often to do them and when to expect results, so keep reading for all the details.

Frequency and Time Until You See Results of an Arm Workout

Whether you're a weight-lifting pro or a novice getting started on your fitness journey, you probably want to know how much work is required to get the results we desire. This section will guide you on how often you'll need to perform the 6 tricep and bicep moves to reach your arm goals in the time you want.

How Often Should You Work Out Your Arms?

The recommended frequency of arm workouts istwice a week with at least 48 hours in between sessions to allow your muscles sufficient time to rest, rebuild, and achieve optimal growth. Focus on alternating between two full-body weightlifting sessions and one upper-body session every 8 days.

Because everyone’s body is different in terms of how much stress it can handle in each session, make sure to stay aware of how things are feeling - if something doesn’t feel quite right, adjust accordingly.

Understanding the ideal frequency for working out those rock-hard arms is essential. Too often and you risk overexertion; too little and it can be difficult to see results. With the right level of intensity and proper rest time between workouts, you’re well on your way to achieving strong and healthy arms!

When Will You See Results From an Arm Workout?

You can expect to start seeing changes in your arms within 4-6 weeks of regular workout routines, but it may take up to 8 weeks for more significant results. This timeline depends on many factors, includingunique physiology, but most people that consistently train will see results within 8 weeks.

While working out your arms twice a week is a great place to start, the quantity of workouts isn't nearly as important as the quality.

So instead of trying to cram three workouts into one week, instead, maximize your focus on the form of each exercise and take the recommended 2 days of rest between each arm workout. This will ultimately yield better results than an added day of arm exercises that are sub-quality.

How Do You Tone Your Arms Quickly?

The key to toning arm muscles quickly is combining strength training with cardio, which will work your muscles more effectively, giving you an added boost of fat-burning power that can help you see results in your arms much faster. This begins with setting a routine and includes planning your diet and rest.

Start by setting yourself a routine - for instance, try doing three sets of arm exercises three times per week.

Choose high-intensity arm exercises like the 6 moves found in this article to strengthen all of your arm muscles and make them look leaner. Throw in some lunges or jump squats too - these are great full-body toning exercises that will also help to build definition in your arms.

Don't get so caught up in training that you forget about nutrition.A diet rich in protein is essential for building muscle mass, says a study published in theBritish Journal of Sports Medicine.Try adding lean meats and plenty of fruit and veg into your meals for optimum results.

By following this strategy you'll be able to get toned arms quickly - but remember that achieving desired results takes consistency and dedication! So don't forget to stay motivated along the way! That will certainly help you tone your arms quickly!

6 Moves For Strong Triceps and Biceps for Women 

6 of the Best Upper Body Dumbbell Exercises for Women

      Move 1: Traditional Curls - 3 Sets x 20 Reps

      1. While standing with your feet hip-width apart, hold a pair of dumbbells at your sides with your palms facing forward.
      2. Keep your back straight and your chest up.
      3. Without moving your upper arms, bend your elbows and curl the weights towards your shoulders.
      4. Squeeze your biceps as hard as you can, then slowly lower the dumbbells back down to the starting position.
      5. This counts as 1 rep - aim for 20 total per set.

      Muscles Worked: Biceps and forearms.

      6 Moves for Strong Triceps and Biceps for Women

      Move 2: Hammer Curls - 3 Sets x 20 Reps

      1. Standing with your feet hip-width apart, hold a pair of dumbbells at your sides with your palms facing each other.
      2. Keep your back straight and your chest up.
      3. Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, squeezing your biceps as you do so.
      4. Return the dumbbells back to the starting position.
      5. This counts as 1 rep - aim for 19 more.

      Muscles Worked: Biceps and forearms.


      The Ultimate Upper Body Workout for Women: Triceps & Biceps

      Move 3: Wide Curls - 3 Sets x 20 Reps

      1. Stand with your feet hip-width apart, holding a pair of dumbbells at your sides with your palms facing each other.
      2. Keep your back straight and chest up, with your knees slightly bent.
      3. Turn your palms so that they face away from each other, towards either side of your body.
      4. Curl the dumbbells up towards your shoulders by bending your elbows. Keep your palms facing outwards and press your elbows into your sides.
      5. Hold for a second at the top of the curl, squeezing your biceps as you do so.
      6. Return to the starting position.
      7. This counts as 1 rep - 19 to go!

      Muscles Worked:Biceps and forearms.

      How to Get Bikini Body Ready: A Workout to Tone & Sculpt Arms

      Move 4: Kickbacks - 3 Sets x 20 Reps

      1. Stand with your feet hip-width apart and your knees slightly bent.
      2. Bend your body forward while keeping your core tight and your back flat, sticking your butt out as you do so.
      3. Lock your elbows by your sides, then press the weight back.Straighten your arms out to lock completely.
      4. Pull back into a 90-degree angle with control – try not to swing the weight.
      5. Squeeze and hold for 2 seconds while your arm is extended for extra burn.
      6. Repeat 19 more times to complete the set.

      Muscles Worked:Triceps, forearms, abs, and shoulders.

      Move 5: Dumbbells Close Grip Press - 3 Sets x 20 Reps

      1. Lie with your back flat on a mat and your knees bent so both of your feet are on the floor.
      2. Hold your dumbbells straight up and over your shoulders, with your palms facing each other, making sure they’re shoulder width apart.
      3. Lower the weights towards your chest while scraping your elbows against the sides of your body.
      4. Press the weights back up to the starting position.
      5. Repeat 19 more times to complete the set!

       Muscles Worked: Triceps, chest, and deltoids.

      Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps

      Move 6: Lying Cross-Body Dumbbell Extension - 3 Sets x 20 Reps

      1. Lie on a flat bench (or on the floor) and hold a dumbbell in one hand, with your arm straight up over your shoulder and your palm facing away from you.
      2. Bend your elbow and slowly drop the weight toward your opposite shoulder. When the head of the dumbbell touches your shoulder, reverse the movement and return to the start.
      3. Lightly place your non-working hand on the outside of your working elbow to steady and support it, helping maintain proper form.
      4. Aim for 20 reps per set.

       Muscles Worked:Triceps.


      Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps


      6 Simple Moves for Stronger Arms

      And there you have it - 6 simple but effective arm exercises for women.Remember to warm up before starting this routine and to focus on good form throughout each exercise.And most importantly - have fun! Arm workouts don't have to be tedious; mix things up by adding some music or working out with a friend!

      And if you love the look of the bra in this workout and want the comfort and fit that only SHEFIT can provide, you'll want tocheck out the Ultimate Sports Bra and select the black colorway.

      3 Benefits of Arm Exercises You Didn't Know About

      Working out isn't just about having a 'hot beach body' - it's also essential for staying healthy and maintaining one's strength. For women, especially, taking the time to train both the biceps and triceps can be incredibly beneficial.

      These two muscles are responsible for arm movements such as pushing, pulling, reaching, and lifting - everyday activities that require strength and stability. 

      Here are a few key benefits to training your arms that you might not know:

      1. Lowering Pain: A study published in aGerman scientific journalfound that women who lifted weights, including doing arm exercises, could reduce pain. If you have any nagging pains in your arms, lifting weights can actually help.
      2. Stronger Bones: Lifting weights builds stronger bones, says theInternational Sports Science Association. Train your biceps and triceps to build stronger arm bones.
      3. Improve Your Mood:A tough arm workout can make you feel happier and less stressed, according to an article from theAmerican Council on Exercise. By the time you’re done, feel-good chemicals should be flowing through your brain!

      And finally - let's not forget about confidence!Toning up your arms can bring an allure of confidence and power that has often been associated with strength.Ultimately there is no downside to building up your biceps and triceps consistently - more power to you!

      Whether you're lifting free weights in the gym or just doing some push-ups at home, there are plenty of reasons why toning your biceps and triceps should be part of any fitness routine.

      Regularly exercising these muscles helps to keep them in top condition, which makes it easier to handle tasks such as carrying a grocery bag or changing a tire without hurting yourself.

      Why Is It Good To Work Out Biceps and Triceps Together?

      It's acceptable and encouraged to work out biceps and triceps together in one workout since they are separate muscle groups that work in tandem. Exercising both muscles in a workout can help you build strength faster, and ensure muscle balance of your workouts.

      With dedicated exercises for both tricep and bicep muscles, neither side is over-neglected or overworked, resulting in more symmetrical arms with better overall performance.

      You wouldn't work hard on boosting the strength of your chest muscles, only to neglect the muscle development of your back.

      Working out is a balancing act – you want to challenge your muscles and push yourself in the gym, but you also need to pace yourself and protect your body from injury. So,when it comes to working out your biceps and triceps in the same session, where should you draw the line?

      However, that doesn't mean it's wise to push yourself too hard – make sure you take breaks between sets and listen to what your body is telling you.

      For instance, if your routine is focused on the triceps, be sure to start with arms-only exercises so that they have time to warm up properly before going up in weight. Additionally, consider saving your stretches for after the workout. A study published inThe Journal of Sports Medicine and Physical Fitness showed that stretching before a strength exercise decreased muscle endurance, meaning you might not get as many reps if you stretch before exercises.

      No matter what combination of exercises you choose for your bicep-tricep routine, as long as you listen to your body and don't overdo it, there's no problem with combining these two powerful muscle groups into one strength training workout.

      You Won't Look Less "Feminine" If You Exercise Your Arms

      It's a common misconception that working out your arms will make you lose your feminine shape. On the contrary, arm exercises are important for strengthening and toning your arms, by making your muscles more defined.

      All it takes is a few simple movements to target the biceps and triceps – no bulky equipment is necessary! Even modest exercises can have huge results when done consistently over time since even tiny muscles burn lots of calories while they heal after being worked.

      It might seem intimidating at first, but the confidence boost from seeing the progress will act as fuel to keep going. Women should not be afraid of working out their arms – it almost always results in leaner and more shapely arms, without any need to worry about bulging muscles like a powerlifter.

      Go ahead and get lifting!