Heath conscious women are always on the hunt for the best arm exercises to build sleek muscles. Having a pair of beautifully sculpted arms not only makes you more confident in that tank top or sleeveless dress but the muscles you work also protect your bones.

Here are five simple exercises women can do either inside or outside the gym to build strong arms in no time.

Tricep Chair Dips

Tricep chair dips are going to work your triceps, which are on the back of your upper arms. Start by sitting on a sturdy chair, place your feet in front of you, and grip the front of the chair with your hands. Straighten your arms, lifting your butt off the chair. To do the dip, bend your arms and lower your butt toward the ground until your arms form a 90-degree angle. Return to starting position and repeat.

Bicep Curl Overhead Press

This arm exercise is going to work your biceps (the front of your upper arms) and your shoulders while touching on your triceps. Grab a couple of free weights, five to eight pounds to start, and hold one in each hand. Stand with your feet hip-width apart, and bend your elbows, lifting the weight and squeezing your bicep muscle.

Instead of lowering the weight, twist your wrist, so the weights are facing away from you and press the weights over your head. Be sure to keep your shoulders down. Lower the weights to your shoulders, twist the weights again and lower your arms back to start.

Planks

Planks have become very popular in working your entire body, especially your core. Because you’re holding your entire body weight by keeping your body in a plank position, you work all the muscles in your arms through isometrics.

There are a few versions you can do that work your arms, such as on your hands, elbows, or on one side. Your basic plank will have you place your arms under your shoulders, stretching your legs out, so your body is straight as a plank board. Hold this position for as long as you can, keeping your shoulders out of your ears before lowering your body to start.

Superman

The superman exercise is another isometric exercise working your entire arm, and it looks as though you’re flying through the sky. Lay down on the ground with your arms and legs extended. Lift both your arms and legs and far as you can, stretching them up and away from your core. Keep your neck in a natural position, so you don’t strain and hold the position.

When you’re done, slowly lower your arms and legs back down to the ground, and repeat.

Lateral Raises

Lateral raises are going to work your shoulder muscles, giving them a nice round shape. Start by grabbing a pair of free weights, about five to eight pounds, and hold them by your sides. With your feet hip-width apart and your arms straight, lift the weights up at your sides until your arms are shoulder height and parallel to the floor. Hold for a couple of seconds, then slowly lower them back to the starting position.

Don’t jerk the weight up, but lift them steadily. If you have to struggle, reduce the amount of weight you’re lifting.