Are you looking to tone your arms and sculpt your upper body? If yes, consider doing a few arm exercises. These workouts are easy and can be done using weights, particularly a set of dumbbells.
Having strong, sculpted arms does more than just give the upper body an appealing appearance. They can help improve posture and reduce the risk of injury as well.
Moreover, they stabilize the joints and protect the bones too. Arm exercises for women not only help strengthen the biceps and triceps, but they also target other important areas, like the back and core muscles.
Let’s take a closer look at six of the easiest yet most effective arm exercises for women to tone and strengthen their arms along with their triceps, biceps, and shoulders.
Look to do at least three sets of 8-10 reps for each exercise. Once you become more confident, move up to heavier weights, and increase your reps. Let's get started:
A biceps curl is one of the simplest and result-worthy arm exercises that can be either done standing or sitting on a bench.
An overhead extension is another amazing exercise to tone the arms. It requires using a single dumbbell at a time.
A concentration curl is one of the most effective arm exercises for strengthening and isolating the biceps.
The upright row is one of the best compound arm exercises that not only strengthens the arms but also engages the deltoids and trapezius.
A lateral raise targets the biceps and shoulder muscles as well.
A military press or a shoulder press works on the arms, chest and shoulders. This exercise can be done either sitting or standing.
To make the most of the aforementioned arm exercises and prevent injury, make sure to perform them using proper form, and don't use a weight that's too heavy for you to handle.
For workouts that require overhead movements, such as an overhead extension or military press, make sure you have a spotter to help you lower the weights with control. Most importantly: do not forget to warm up before exercising with weights.
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