What women usually look for are exercises to slim down their arms or improve their flaccidity. Many times we get confused, but a woman You should perform arm exercises for women in a similar way to men that’s why you have to forget the idea that lifting heavy weights is going to give you a masculine appearance and start thinking that either you make an effort and sacrifice or you are not going to get the body you have in mind.
Before starting the exercises for arms for women Do a short warm-up, both at a cardiovascular level, such as a few minutes of rowing or elliptical, and at a joint level, with arm movements and rotations.
Between series, you can rest for about a minute and always reach muscle failure, if when you reach the last marked repetition you can still do many more, it is because you have not done it with sufficient intensity, therefore you should increase the weight and concentrate more.
With the exercise routine to strengthen women’s arms that we propose below, you will be able to improve muscle especially that flaccidity in the triceps area that normally worries so much. Don’t forget that if you don’t do it regularly, accompanied by aerobic exercise and a good diet It will not be as effective.
We will divide the routine into three blocks, a first part destined for the biceps, a second for the triceps, and a third for the forearm and shoulder to work the arm completely. You can carry out this routine at home with the help of very little material, we will do each exercise in 4 sets of 15 repetitions. Look at the images to adopt the correct technique and not involve the muscles that we do not want, good execution is essential to achieve results and avoid injuries.
Biceps exercises for women’s arms
1. Dumbbell hammer
This is one of the exercises to strengthen women’s arms more effectively and simple. You should stand with your legs slightly open, dumbbells in your arms – the weight that best suits your physique – and with your arms stretched downwards parallel to the body. The movement to be performed is very simple, you will only have to raise the dumbbells and bring them closer to your chest.
2. Cable curl
For this exercise you must use a gym machine with a pulley (Another option is a bar with discsin case you want to train at home). You simply have to position yourself as in the previous exercise and perform the same movement. It will seem like you are doing the same exercise, but when doing it with pulleys or bars the performance is different.
3. Concentrated Curl
This is well known among exercises for arms for women for their effectiveness in toning the biceps. Sit on a bench, reach one arm down with a dumbbell and raise it closer to your chest.
Triceps exercises for women’s arms
1. Triceps kick
In this exercise you must place your left knee and left hand on the bench. Place your arm parallel to your body and in a 90-degree position. The movement to be performed will be to lengthen the arm as much as possible so that it is straight and parallel with the body.
2. Triceps pulley exercise
Take a pulley, place your arms in a 90-degree position with the pulley firmly gripped, and Without moving your elbows, stretch down.
3. Interbank funds
In the last of the exercises for women’s arms you can put weight on your legs close to the hip, to increase performance, although it will cost you more. Although we warn you, if you still don’t have defined triceps, this exercise will make you sweat a lot!
Forearm and shoulder exercises for women’s arms
1. Bench Forearm Exercise
Get on your knees in front of a bench, stretch your arms over it with a dumbbell in each hand. The movement to be performed will simply be to raise the dumbbells and bring them closer to your chest.
2. Shoulder Press Exercise
In this exercise you will exercise the shoulderto do this you must sit on a bench with your back straight, a dumbbell in each arm in a 90 degree position and raise your arms by placing the dumbbells above your headalways with your arms fully stretched upwards.
3. Incline lateral raises
The latter may be one of the exercises for arms for women easier to do. You should hold on with one hand to a bar or surface that is well gripped.and lean as much as possible towards the opposite side. Once this is done and with a dumbbell in the other hand, you must raise your arm, fully stretched, until it is in a straight line with your shoulder.
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