Best Arm Exercises for Women this Fall

The saying goes “sun’s out, guns out,” but who says you can’t have toned arms even as the leaves turn colors in the cool air of autumn? Some arm workouts are great for women all year round. You’ll look fantastic in photographs, and when spring rolls around and sleeveless tops are back in vogue, you’ll be ready to go. Try these five exercises at the gym  to start building arm tone and strength.

Elbow planks

Many exercises require no equipment at all, including elbow planks. Get on your hands and knees on a yoga mat or carpet, and slowly extend your legs behind you one at a time, resting on your toes. Transition from your hands to your elbows, with your forearms straight in front of you. Your back should be parallel to the floor. Hold the pose for 30 seconds and then rest. Repeat three times. This exercise helps your chest and biceps.

Superman pose

To work on your upper arms and shoulders, lay face-down on the ground with your arms and legs straight out. Keeping your neck in a neutral position, lift your legs and arms off the ground until you make a slight “U” shape with your body. Hold the pose for five to 10 seconds, and then set your limbs back down. Do three sets of 12.


Pushups work your triceps. To maximize your results, you can modify the form of a regular pushup slightly to a close triceps position. Lay on the ground and prop yourself up on your toes, with your palms on the ground and your arms straight. Move your palms in from your shoulders, and pivot your hands toward each other slightly. Lower your body to the ground as you inhale, and lift yourself back up as you exhale. Do four sets of 12.

Lateral arm raises

Lateral arm raises require dumbbells. Begin with as little as three pounds, increasing weight as you’re able. Start with your feet hip-distance apart and the dumbbells at your side. Lift your right arm up until it is parallel to the floor without locking your elbow. Complete the same motion with your left arm. Then, do both arms at once. Complete two sets of 10.

Bicep curls

Bicep curls are easy. Like lateral arm raises, you can begin with light dumbbells and work your way up. Hold a dumbbell in each hand with your palms facing forward. Slowly curl your arms up until they nearly meet your upper arms. Lower the weights back down slowly and repeat. Do three sets of 10.