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Build Upper Body Strength With England’s Strongest Woman

Farah Fonseca has been in the fitness world for years. She’s a three-time winner of England’s Strongest Woman and is the owner and head coach of the women-only gym Fonseca Fitness. Over the years she’s come to learn what exercises are the best for building and toning muscle, and luckily for you she’s in the mood for sharing her workout tips. Here are her four best arm workouts for women. .

Overhead barbell press

It’s always helpful to be able to press a weight above your head. This lift engages your core and your glutes too.

  • Grab a barbell with both hands
  • Hold the barbell in line with your chest, hands facing outwards
  • Press over your head until your arms are fully extended
  • Release the movement so the barbell is once again in line with your chest

Upright row

This movement not only helps sculpt your upper body, but it also helps with posture, helping you sit more upright in day-to-day life.

  • Grab a barbell, hands shoulder-width apart
  • Hold the barbell with your arms relaxed in front of you and your hands facing down
  • Pull the barbell up towards your chin — as you do this your elbows will form a straight line with your shoulders

Lateral raise

This move’s a good finisher with some extra burn right at the end. We’re exaggerating slightly, but they are tough.

  • Grab a dumbbell in each hand
  • Hold the dumbbells in front of your body, hands facing each other
  • Bring the dumbbells out to your sides with a slight bend in your arms until your elbows are in line with your shoulders

Bicep curl

Sun’s out, guns out.

  • Grab a dumbbell in each hand
  • Start with your arms by your sides, hands facing inwards
  • Bring the weight up towards your chin while bending your arm at the elbow
  • At this point the dumbbells should be horizontal
  • Allow the dumbbells to return to your sides

Take Home Message

After this workout, toned arms are definitely on the cards. And it only requires four exercises. Thanks Farah.

For other workout videos, as well as videos from our favourite nutritionist, follow the Myprotein YouTube Channel.


Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.

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