Arm Exercises For Women

Flabby arms have haunted many women for thousands of years. It is comparatively tolerable to have fat thighs or a fat butt because it is easy to cover those areas with clothes. But having those flabby lumps that do not stop moving when your arm does is not at all acceptable. The repulsion and embarrassment involved can be very depressing. Many women forget to pay enough attention to their upper bodies while toning the lower body. So don’t wait to reach the stage where “batwings” on your arms become unavoidable. Arm exercises are just like any other exercise. Getting rid of flabby arms will also mean starting to eat healthy. Say bye-bye to all kinds of junk food and stock your kitchen and fridge with food having a high nutritional value. Whether you are a newbie or someone who has been exercising for a long time now, the information given below can definitely help you build muscles in your arms, decrease excess mass and also give you an overall boost in strength and stamina. Read on for exercises that will make your arms really flex to advantage.

Arm Workouts For Women 

Push-Ups: You can tone all your body muscles with push-ups. It is a very basic exercise that is great for toning the back of the arms.

Method
Lie on the floor face down and hands palm down, fingers pointing straight ahead. Place your hands at the center of your chest and the feet hip width apart, with toes on the floor. Now extend the elbows up and outwards and raise your body off the floor and lower your entire body (head, trunk, hips and legs), 4 to 8 inches from the floor. Then return to the start position by extending the elbows and pushing your body up. Keep your head and trunk in a neutral position. Do not ever lock out the elbows at the start position and on the lower back, avoid hyperextension.

For your first day of workout, do 3 routines with 20 pushups. Gradually increase the count of pushups every week.

 

Barbell Bicep Curls: This exercise is one of the easiest exercises and almost no one can go wrong with this technique. 

Method
Stand straight with your feet shoulder width apart. Now stretch your arm fully while holding dumbbells directly above your head. Then fold your elbow so that the dumbbell is lowered behind your head. Get your arm back to the starting position. Hold your elbows in a solid position and do not move during this exercise. Repeat this exercise 10 times and then switch arms. You can also do this exercise while sitting or lying down on a bench. 

Bench Dips: This is one of the easiest arm exercises and it builds up strength on your upper arms. 

Method
Put two benches opposite to one another, keeping 4 to 5 feet of distance between benches according to your height. Now put your heels on the edge of one bench at about shoulder width distance and, with your palms turned backwards, grab the opposite bench. Slowly lower your body till your elbows are approximately at the same height as your shoulders. Then slowly push your body back up. Continue this exercise according to your stamina and regularly increase the number of bench dips.

Cable Single Arm Extensions: This exercise is almost like the barbell bicep curl exercise but the only difference is there is a constant tension on your muscles because the cable is constantly trying to pull the weight back down.

Method
At the top of the cable machine, attach a cable handle and hold the handle with one hand. Make your palms face towards you. Put your hand at about your chin level. Slowly stretch your arm down, in a way that you reach a full locked out position at the bottom but make sure your elbow is tucked in at your side. Now slowly push your arm back up into the original position. As your stamina increases, increase the number of repetitions and alternately use both hands.