Ladies! Try these 17 upper arm exercises for stronger, toner arms

Choose eight arm exercises below to target various muscle groups. Complete 8 to 12 repetitions, and two to three sets. Perform the workout three times per week, and you’ll feel a difference in strength in about two weeks.

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Stand tall with knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in.

Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor).

Lower your arms; complete 8 to 12 reps.

Works: pectorals, deltoids (shoulders)

Lie belly down on the floor, with your feet roughly 15-20 centimetres apart. Place your palms flat on the ground and slightly wider than shoulder-width apart.

Keeping your body straight and long, come up onto your toes and lift your body off the floor with your arms until they are fully extended. Slowly bend your arms at the elbows and lower your chest towards the floor.

Stop roughly 10-15 centimetres before touching the ground with your belly. Try to keep your back and legs straight and in a single plane.

Push back up into the original position. That’s one push-up.

If this is too hard, do the exercise with your knees on the floor. Or even simpler, do the exercise standing, using a wall. Start with your feet roughly 50 centimetres from the wall.

Aim for doing three sets of 8-12 reps.

How far can we push our bodies? Read on to find out.

Works: pectorals, deltoids, core

Get into a push-up position with your arms straight but with knees on the floor and feet in the air. Hands should be under your chest and closer together than in a regular push-up.

Tighten abs and bend arms, bringing chest toward the floor. Keep upper arms close to your sides and back straight. Elbows should point behind, not out.

Straighten arms to the starting position; repeat for 8 to 12 reps or as many as you can do.

Works: triceps, shoulders, upper back

Stand with feet hip-width apart and knees slightly bent, gripping the dumbbell with both of your hands.

Reach your arms overhead, holding the dumbbell vertically. Keep wrists straight. Bend your elbows, lowering the dumbbell behind your head. Keep your upper arms close to your head and elbows pointing toward the ceiling.

Straighten your arms upward; repeat to complete 8 to 12 reps.

Works: biceps, forearms

Stand with feet shoulder-width apart, grasping a dumbbell in your hand.

With palm facing forward, bend your elbow and pull the weight up towards your shoulders.

Lower your arm. Complete 8 to 12 reps (and do the same on the other arm).

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Works: shoulders, upper back

Hold a dumbbell in your hand and get on one hand and knee on a bench. Keep your back straight; the elbow should be slightly bent and your palm facing inward. (Make sure to align bent knee under hips and hand under the right shoulder.)

Tighten the abdominal muscles. Squeeze shoulder blades together and lift the weight upwards until the upper arm is parallel to the floor and elbow is slightly behind you.

Return to start and finish the set. Do 8 to 12 reps, and switch sides.

Works: pectorals, shoulders, upper back

Lie on your back, on a weight-lifting bench, and plant both feet firmly on the floor.

Reach up and grab the barbell with both hands.

Pull the barbell down toward your chest, then push it away from you. Do 8 to 12 repetitions using as much weight as you can.

Works: hamstrings, glutes, abs and shoulders

Stand with feet shoulder-width apart, arms hanging relaxed in front of you, and holding the kettlebell with both hands.

Bend your knees and lower the kettlebell down between your legs.

In one quick movement, come out of the squat by straightening legs while swinging arms forward to eye level. The kettlebell should feel weightless at the top of this movement.

Repeat for one minute. (Instead of a one-minute time, you can also choose to do 8-12 reps of this arm exercise.)

Here are some beginner-friendly exercises you can do at home right now.

Works: legs, glutes and shoulders

Stand with your feet hip-width apart and hold kettlebell in your right hand with fist close to chest, elbow bent and tucked into body. (Allow the kettlebell to rest on your forearm throughout this movement.)

Lower body into a full squat, keeping abs tight.

Quickly drive through heels out of the squat while simultaneously pushing the kettlebell up in the air by straightening the arm (at the top, your palm will face forward). Do for 30 seconds, then switch to left hand for 30 seconds. Repeat this sequence once more.