Flabby arms are often among the first visible signs of ageing — and they can show up even if you’re otherwise lean. If you’ve been hitting the gym regularly but still not seeing results in your upper arms, the problem may not be your effort — it could be your approach.
Fitness coach Zarina Manaenkova recently addressed why traditional gym routines may not always help women tone their upper arms effectively.
What Are You Doing Wrong?
According to the coach, one of the most common mistakes is blindly following standard bicep and tricep workouts designed primarily for men.
She points out that:
- Women’s bodies differ in muscle distribution and hormonal makeup
- Over-targeting biceps and triceps the “bodybuilding way” may give limited results
- Poor form or heavy weights can increase the risk of joint strain and injury
Upper-arm toning isn’t just about isolating muscles — it’s about functional, controlled movement that supports shoulder health and full range of motion.
Why One-Size-Fits-All Doesn’t Work
Women generally have:
- Different upper-body strength ratios
- Greater joint mobility
- Distinct fat distribution patterns
Because of these physiological differences, arm workouts should be adapted rather than copied from male-focused training programs.
Simple Home Workout (No Weights Needed)
If you assume toning arms requires dumbbells or machines — think again. This move can be done at home using a sofa or the edge of a bed.
How to do it:
- Stand facing a sofa or sturdy surface.
- Lean forward and place your hands firmly on the edge.
- Bend your elbows, keeping them close to your body.
- Lower your torso down in a controlled motion.
- Push yourself back up and slightly forward.
Reps:
- 10 repetitions
- 2–3 sets
The key is controlled movement and full range of motion, which engages not just the triceps but also shoulders and stabilising muscles.
The Bottom Line
If your arms aren’t toning despite effort, don’t just increase weight — reassess technique and exercise selection. Smart, joint-friendly movements done consistently at home can be just as effective as heavy gym sessions.