Favorite Free Weight Exercises for Women's Arms

The arnold press is a great way to strengthen the shoulders. When you keep this move controlled, you'll see and feel the results!

- Stand tall, feet shoulder width apart holding weights at the chest, palms in.
- Bring arms around and then into up into a shoulder press.
- Keep the move slow and controlled on the way up and down.

This move targets the back of the arms but you really have to keep the move slow and really squeeze the triceps as you extend.

- Stand with feet shoulder width apart weights at your sides.
- Bend the knees into a slight squat. Hinge forward, bring the arms to the waist and then extend back. Feel the backs of the arm engage.
- Bend the elbows and bring the weight back in. Repeat.

Bicep Curls
This is the traditional bicep curl which works on the top part of the upper arm.

- Start standing, feet shoulder width apart, weights at your side, palms away.
- Keeping the elbows in to the waist, bring the weight up slowly.
- Bring it back down slow and controlled. Keep the shoulders back and don't forget to breathe!

This is a great exercise that combines the front raise and the side raise and brings a challenge to the core and back to keep you balanced!

- Stand tall, feet almost together, arms at side with light weights.
- Bring one arm front to shoulder height and the other extended to the side to shoulder height.
- Bring them down and switch sides. Do 10 to each side.