Exercises that can help women tone their arms include Arnolds, bent-over reverse flys, field goal posts and overhead triceps extensions. These exercises target the entire arm.
To do an Arnold, take two dumbbells ranging between five and 10 pounds and hang them at your sides. Curl the dumbbells to shoulder height, turn them out and lift as an overhead press over your head. Repeat 15 times to engage the biceps, shoulders and triceps.
Start the bent-over reverse fly by bending slightly at the knees and leaning forward. Bring the dumbbells up and out in a rowing motion until your arms form a straight line across. Bring the arms down and repeat eight to 10 times.
To perform field goal posts, hold your arms in a field goal position with a dumbbell in each hand. Drop your forearms down until they are parallel to the ground, lift them back into the field goal position, then close them in front of your head. Repeat 10 times.
Finish with overhead triceps extensions. Put arms holding dumbbells straight up in the air above your head. Drop your elbows back behind your head, and lift back up to a straight line for 10 repetitions.