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Best Arm Workouts for Women — Online & Free!

Updated on September 18, 2014

Introduction

While women love cardio because it burns calories, but nothing beats strength training for creating your best body. Many cardio-based fitness programs intrinsically target the legs — running, squatting, and jumping all use your bodies largest muscles and allow you to move quickly and increase your heart rate. Unfortunately, such programs overlook the arms. Luckily, you can easily add a quick arm circuit to your workout to increase strength and tone up.

Love this gal!
Love this gal! | Source

PopSugar Fitness: Anna Renderer

PopSugar fitness offers more than one awesome 10 minute workout that focus on arm strength and toning. These only require the use of a pair of dumbbells, and thus can be easily adjusted to your skill level by choosing a different weight.

My fave popsugar trainer? Anna Renderer: adorable, encouraging, peppy — but not too peppy. The first arm workout (below) focuses on all parts of the arm, including the biceps and triceps, but with a particular emphasis on the shoulders. The second video is more difficult than the first and focuses on the triceps -- you also get some ab workout with the plank moves!

Checkout all of Anna's PopSugar Fitness videos here.

10 Minute Arm & Shoulder Workout with Anna Renderer

10 Minute Tricep Workout with Anna Renderer

Tracy Anderson & her BFF Gwen
Tracy Anderson & her BFF Gwen | Source

Tracy Anderson Arm Workouts

Tracy Anderson (who is famously Gwyneth Paltrow's trainer) has an entirely different approach to women's fitness. She believes that using a lot of dumbbell weight creates bulk (whether or not this is true is TBD), so she focuses on the small muscle groups. In her arm workouts, she uses quick, small, repetitive movements. The awesome part about these workouts (or annoying, depending on your style), is that there's really no instruction. You just follow along. Better to watch a Tracy Anderson video through once or twice before trying it out -- you want to hit the angles with some precision even if it looks like Tracy is only flailing around. Tracy Anderson's workouts are funky and weird — but the burn tells me that I'm really working. So close the blinds, and get to work!

5:27 Tracy Anderson Arm Workout Video

5:30 Tracy Anderson Arm Workout with 3 lbs Weights

Andrea Orbeck
Andrea Orbeck | Source

Popsugar Fitness: Andrea Orbeck

While I love Popsugar's Anna R. best of all, Andrea Orbeck has some pretty awesome arm workouts, too. She's not quite as... huggable? as Anna, but she knows her stuff. She's trained Victoria's Secret models and Heidi Klum.

The arm workout below is one of my favorites, because it really focuses on working all of the angles of the biceps and throws in a few triceps moves as well.

Andrea Orbeck: 10-Minute Bicep (& Tricep) Arm Workout

Arm Workouts – Without the Video

Finally, you don't need a video or even 10 minutes to complete a great arm workout. The internet offers some of the best arm workout plans with only text and pictures. The below calendar, for example, keeps you focused on increasing your output a little each day, and uses only four basic moves: push-ups, dips, bicep curls, and punches. Classic moves that we keep doing because they work! Just make sure you understand correct form before you embark on any workout challenge.

Interested in finding more great arm workouts? Checkout my page on the Best Arm Workouts for Women available on DVD.

30-Day Arm Challenge

Ouch!
Ouch! | Source

What are your favorite online arm workouts?

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