Arm Exercises for Women

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Having flabby arms is one of the worst nightmares a woman can have; unfortunately, if we don’t work out, this area of our bodies can quickly lose its toned look and then sleeveless shirts are out of the wardrobe. On the other hand, a woman’s arms, shoulders and neck are some of the most beautiful areas of the body, so everyone wants to show them off. During normal workouts, it is precisely these areas that get the least exercise, but we have to be aware that the upper part of our bodies is just as important as the lower part.

Luckily, there are many arm exercises for women, and professional trainers say the arms are also among the easiest to tone. You don’t even have to go to the gym in order to make your arms look tight and beautiful as before; it would be good, however, if you invested in a couple of dumbbells, not heavier than five to eight pounds. With them, you can perform numerous arm exercises for women. These exercises are not for muscle mass, mind you, but for toning the body; thus, they are more appropriate for beginners or for those who are just interested in looking toned and healthy, and not evidently muscular.

Perform the following exercises as a whole, within a workout routine, without breaks in between. Each exercise should have 15 or 20 repetitions, and an ideal workout should contain at least two or three sets of each. If you keep up with this routine twice or thrice a week, you will have beautiful arms in no time, and you will be surprised by the quick results.

  1. The reverse fly – Keep your legs shoulder-width or hip-width apart, and bend your knees slightly. Holding a dumbbell in each hand, slightly bend forward, and keep your arms hanging down, with palms facing each other. Now raise your hands to the sides, so your arms are aligned with your back and your shoulder blades approach each other. Let your hands go back down again and you’ve finished one repetition. This exercise improves your strength, flexibility in your joints, and places most accent on the back sides of your arms.
  2. The biceps curl – Stand straight, your body aligned and your legs slightly apart; hold a dumbbell in each hand, palms facing outward. Tighten your abdomen, so you get some core strengthening from this as well, and raise the dumbbells bending your elbows, until the dumbbells are close to your face. Go back down again and you’ve completed a repetition. When this exercise becomes too easy to perform, raise your arms from the elbows, and then lift your arms up above your head; this will add a plus of exertion.
  3. Lying triceps extension – For this exercise, you need to be lying face up on a bench or something similar, with your feet firmly planted on the ground. Lift the arms and dumbbells above your head; don’t move your upper arms, but bend your elbows, bringing the dumbbells to the sides of your head. Remember to keep your body straight, your abs tucked in and palms facing each other.
  4. The dumbbell cross jab – Stand up and keep your legs wider than shoulder-width, so you have more stability. With a dumbbell in each hand, raise your arms at shoulder height in front of you; now push and extend your right arm forward, then go back and repeat with the left arm. This counts as one repetition, and you need to make sure the weight is at shoulder height when you extend the arms.

These arm exercises for women will help you tone the upper part of your body; they will define your biceps, triceps and back muscles, they will increase flexibility and resistance in your joints and, eventually, raise your self-esteem. For a complete body workout, alternate arm exercising days with cardio or aerobics for the rest of the body.

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