Best Arm Exercises For Women at Home

Do you have flabby arms and it is making you overly self-conscious? worry no more because I am about to show you the best Arm Exercises For Women at Home.

The fats are annoying and somewhat difficult to get rid of. Flabby arms are known to reduce self-confidence and create negative body image.

Without Further Ado, Let’s begin

Best Arm Exercises For Women at Home

Chair Dips

Flabby arms are caused by fat deposition in the triceps. The triceps is the rear part of the upper arm. To get rid of the irritating flabby arms, we need an exercise that targets the triceps. No exercise does this better than the chair dips. The chair dip engages the arms, especially the triceps, and the muscles of the back. All that is needed is a chair or a bed that is stable on the ground and considerably high.


How to do it:

  • Find a chair or bench to use
  • Stand in front of the chair
  • Sit down on the edge of the seat and grip the edge with your hands
  • Lift your butt off the seat and walk your feet forward
  • Slowly lower your body by bending your elbow
  • Push yourself back up to the starting position
  • Repeat the exercise
  • Try to do 2 – 5 sets of 10 – 15 reps

Counter Push-Up

The counter push-up is an amazing exercise for arm toning and gaining stability. This exercise can be done using a kitchen counter or a table.


How to do it:

  • Secure the furniture you want to use
  • Balance and stand on your feet
  • Place your palms on the furniture
  • Lower your body by bending your elbows and come down till your chest touches the counter or table
  • Straighten your elbows and come back to the starting position
  • Repeat the exercise
  • Perform 3 – 5 sets of 10 – 20 reps


The scissors just as the name description resembles the opening and closing of a pair of scissors. It is a great cardio workout for weight loss because it engages the whole body. It works a charm for losing arm fat and it is fun to engage in.


How to do it:

  • Stand with your feet a hip-width apart
  • Stretch your arms to the side making sure they are parallel to the floor
  • Bring the stretched arms to the front with your right arm overlapping the left
  • Return them to the starting position and bring them to the front again, this time with the left arm overlapping the right
  • That is a complete rep
  • Perform 3 – 5 sets of 10 reps

Arm Circle

This is a low impact exercise but it works the same. You can do it with your free hands or add weights to make it more difficult. Since you would be doing this at home, you can replace dumbbells with water-bottles as weights.

How to do it:

  • Stand with your feet a hip-width apart
  • Extend your arms by your sides making sure they are parallel to the floor
  • Rotate the extended arms for 10 seconds in a clockwise manner making the circles bigger
  • Reverse the direction and rotate the extended arms for another 10 seconds in an anticlockwise manner
  • Rest

Push up

The push up is generally known as abs and pecs workout but it doesn’t stop at that, the push up also tones the arm muscle. This exercise can be attested by all gym trainers to be very effective. It might be difficult at first but when you get the hang of it, you would enjoy every bit.

How to do it:

  • Get on the ground with your toes and palms supporting your weight
  • Lower your torso to the ground until your elbows reach a 90-degree angle
  • Make sure your elbow is close to your body and make sure your body is straight
  • Raise yourself by pushing the ground away from you
  • Remember to breathe out as you push yourself up and breathe in as you lower yourself.
  • Perform 3 – 5 sets of 10 – 20 reps

Triceps Dips

This is also a very powerful exercise for toning the triceps part of the upper arm. Like the chair dip, it targets the triceps specifically and also works the core and thigh. No equipment is required for it except a little bit of space (and mat if you wish).


How to do it:

  • Start on the floor with your legs and feet joined together, and knees bent
  • Place your hands a little bit behind your hips
  • Keep your palms a shoulder-width apart with palms facing your hips
  • Raise your hips above the ground till your arms are straightened
  • Now, bend your elbows till you touch the floor
  • Raise your body back till your arms are straight, that is one rep
  • Perform 3 – 5 sets of 10 reps
  • Ensure your back remains straight throughout the process

Opposite Arm and Leg Lift

This simple exercise tones the arm and leg muscles strengthens and straightens the back, and improves posture. It requires only space to perform.


How to do it:

  • Get down on all fours
  • Make sure your knees are directly under your hips and your palms directly under your shoulder
  • Now, slowly raise your right hand and raise your left leg at the same time
  • Hold this position for 5 – 10 seconds
  • Come back to starting position
  • Repeat the same using your left arm and right leg
  • Repeat 10 – 20 times for both sides

Resistance Bands Bent Over Row

This exercise not only helps lose arm fat but also builds a firm back and strengthens the hip flexion. To perform this exercise, all that is needed is a resistance band and some space. The resistance band is a piece of handy gym equipment and it can be used to perform a variety of exercises (seriously, you should get it).

How to do it:

  • Grab a side of the resistance band with each hand and stand on the middle of it with your feet
  • Bend over at the waist
  • Pull the resistance band to your chest and then lower it back down
  • This completes one repetition
  • Perform 3 – 5 sets of 10 reps


The plank is a great exercise for strengthening the core. It is a type of yoga exercise and so does more than core strengthening. Among all other functions of the plank, it is observed that it is also a great workout exercise for losing arm fats. There are different varieties of planks.


How to do it:

  • Plant hands directly under shoulders (slightly wider than a shoulder-width)
  • Ground your toes into the floor and squeeze glutes to stabilize your body
  • Make sure you are looking at a spot on the floor to ensure that your neck and spine are straight
  • Hold the position for 30 – 60 seconds


This article would be incomplete if I fail to mention the greatest weight loss exercise of all time—the cardio. The cardio takes many forms of exercise and you can choose to do the ones that do not require the use of equipment or the ones that do.

If you decide to engage in cardio without gym equipment, you should consider jogging and running in your neighborhood. This sure helps with weight loss and you would also gain fitness as a bonus.

Since this article focuses on the home workout, to use equipment to engage in cardio, you can consider a mini-trampoline. The rebounder is fun to use and very effective, all you need to do is jogging or running in place.

See here the Multiple health benefits of Rebounding on a Trampoline.

If you can’t use a rebounder because of health conditions, you can consider the rower machine or elliptical. The elliptical is friendly to those rehabilitating and a good cardio workout equipment for seniors.

Understanding the Cause of Flabby Arms

Flabby arms, also known as bat wings, are caused by excess fat deposited on the upper part of the body (i.e. the triceps of the arms).

Flabby arms can be caused by:

  • Weight Gain & Weight Loss(1)
  • Aging Process(2)
  • hormonal changes(3).

The good news is, you can get rid of excess fat without becoming a member of a gym and burning a hole in your pocket. Excess fat can be dissipated from the comfort of your home, all that is needed is determination and you would marvel at the results in due time.

Toning arm muscles can be performed at home with readily available home materials (chairs, tables, and some other not-so-rare equipment). To get rid of bat wings, I would implore you to try these exercises at home or add it to your home workout routine if you have already started enjoying the benefit of a home workout.

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Flabby arms have rendered various people unable to wear sleeveless clothes and reduced the self-confidence of others. From what we have discussed so far, it can be seen that the menace of flabby arms can be gotten rid of some basic exercise that can be performed from the comfort of our homes. It costs less to nothing to get the body of your choice; all you need to do is engage in the home workout and be dedicated.


Fast Weight Loss vs. Slow Weight Loss (2017,

Exercise Attenuates the Major Hallmarks of Aging ( 2015 Feb 1,

Changes in maternal upper arm fat stores are predictors of variation in infant birth weight. (1994,

Lifting and bending the right way (

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