I want to share with you some great arm workouts if your trying to get your upper arms in shape
- Hammer Curls (Biceps). These can be done using 2 dumbbells. Simply grasp a dumbbell in each hand with your palms facing your sides. To start, put your arms down at your sides. To perform the move bring the dumbbells up towards your shoulders. At the top of the move really contract the bicep muscles and then slowly lower back down. You can also do alternating curls which involves lifting only one arm at a time instead of two.
- Barbell Curls (Biceps). This is another move that will strengthen and tone the biceps. You can use a straight bar or an EZ curl bar to perform this move. While standing, grasp a barbell with your palms facing away from you and then straighten your arms but bend slightly at the elbows – you don’t want to lock your elbows and have a stiff arm. To perform the move, curl the bar up towards your chest and then slowly lower back down.
- Kickbacks (Triceps). Kickbacks are one of the great arm exercises for women because they work the back, upper portion of the arm which is where many women are weak. To start, kneel on a weight bench with your left leg and hold yourself steady with your left arm. Grasp a dumbbell in your right hand and curl your arm up to your shoulder. To perform the move, straighten your arm by bringing it back behind you and then bring it back to the starting position.
- Overhead Extensions (Triceps). There are various ways to do these but my personal favorite is to do them while standing. Grab a dumbbell and hold onto it vertically by placing your hands underneath the top knob. Bring your arms and the dumbbell straight up over your head. To begin the move, slowly lower the dumbbell behind your head until your elbows have formed 90 degree angles and then raise your arms back up.
- Lateral Raises (Shoulders). When I first started these were not my favorite exercise because I thought they were somewhat boring and kind of tough, but I have since realized how effective they are and I continue to do them with my shoulder workouts. Hold a dumbbell in each hand with your palms facing down. Begin with your arms hanging at your sides and then raise them up until your arms are straight out from your body. Avoid raising your arms above your shoulders because this can cause injury. Slowly lower back down and repeat for the desired number of reps.
- Shoulder Press (Shoulders). The shoulder press is another one of the great arm exercises for women and many women tend to neglect this area. Strengthening your shoulders is just as important as the rest of the muscles in your arms. To perform this move, grab a dumbbell in each hand with your palms facing out. Raise your arms up so that they’re perpendicular to your body and your elbows are forming 90 degree angles. Then push the dumbbells up above your head, then slowly lower back down.
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