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Arm Workout: The Top 7 Arm Exercises for Women

We know that most men are obsessed about their arms and how they look. But we women also want toned arms that we can be proud of when we wear sleeveless clothes. Unlike men who want a bigger muscles, we women don’t like particularly big muscles, but strong and tight muscles that look firm but still feminine.

Almost everything you do during the day like picking up your child or wearing your shopping bags, can strengthen your biceps, (the muscles on your upper arm). But sometimes, especially as we age, these everyday activities aren’t enough to straighten and tone our arms. If you don’t tone our arms, your arm muscles can become loose and flabby, and literally hang and shake when you use your arms and that looks really unattractive.

To avoid this, you can do simple arm exercises at your home to strengthen all your arm muscles. Some of these arm exercises for women use dumbbells so if you haven’t used dumbbells before, here are 5 tips before exercising with dumbbells. If you want to tighten your biceps, triceps and shoulders, then here is one complete arm workout: The top 7 arm exercises for women:

Arm workout - The Top 7 Arm Exercises for Women

Arm Workout: The Top 7 Arm Exercises for Women

Arm Exercises for Women #1

Stand up straight with your legs slightly apart and take a small dumbbell in each hand. Relax your hands close to your body before lifting the dumbbells. Start to lift your arms away from your body without bending them. Lift them about 10 inches and hold them in that position for 10 seconds. Relax your arms close to your body for 5 seconds. Then lift your arms away from your body about 15 inches and relax them. Do this until your hands are on the same height as your shoulders (they should be parallel to the floor, you should create the letter ‘T’). Slowly lower your arms and repeat this exercise 5 times.

Arm Exercises for Women #2

Stand up straight with your legs slightly apart and take a small dumbbell in each hand. Lean forward but keep your back straight. The upper part of your body you should be parallel to the floor. Extend and relax your arms towards the floor. Start lifting the dumbbells without bending your arms until your arms are parallel to the floor (the same height with your upper body, creating the letter ‘T’). Then relax your arms. Do this 10 times.

Arm Exercises for Women #3

Sit on the floor with your legs stretch out and close together. Place a sturdy box or a small chair behind you and place your palms firmly on it. You can also sit in front or a staircase and place your palms of the first stair. With your hands start lifting your lower body (your bottom and thighs) as higher as you can without moving your legs and feet. Ideally, you body should be supported only by your palms and heels. Hold your body in this position for 10 seconds then return to the starting position. Do this easy arm exercise for women 10 times.

Arm Exercises for Women #4

Lie on the floor, bend your knees and lift them towards your chest. Place your palms on the floor and start lifting your body with your hands. set just below the shoulders. Push your body away from the floor with your hands as much as you can, hold it in this position for 10 seconds then lower your body back to the floor. If you’re having a hard time pushing your upper body only with your palms, then bend your elbows and support your upper body with your palms, elbows and lower arm. Repeat this arm exercise 10 times.

Arm Exercises for Women #5

Start doing some push-ups. Lean the upper body on your hands, and place your palms slightly wider than your shoulders. In the starting position, your arms need to be straight and not bent at the elbows. Start to bend your elbows, bring your upper body close to the floor and hold it in this position for 10 seconds.Then bring your upper body back up and straighten your arms. If you have difficulty doing push-ups, then stand on your knees instead on the tips of your toes.

Arm Exercises for Women #6

Stand up straight with your legs slightly apart and take a small dumbbell in each hand. Stretch your arms away from your body with your palms facing up (don’t bend your arms, you should form the letter ‘T’). Then, start to bring the dumbbells towards your shoulders (bend your elbows) until the dumbbells touch your shoulders. Then straighten your arms and bring them to the starting position. Repeat this exercise 10 times.

Arm Exercises for Women #7

Stand up straight with your legs slightly apart and take a small dumbbell in each hand. Stretch your arms (holding the dumbbells) in front of you with your palms facing up. Start to lift your hands towards your shoulders, so that the dumbbells can touch your shoulders or until they are slightly higher than your shoulders. Then return to the starting position and repeat the exercise 10 times.

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2 comments

  1. Anyone can find 10 minutes for fitness. Try the mini-band workout for an inexpensive, portable way to get exercise

  2. This simple arm workout uses both dumbbells and your own body weight to help you develop stronger and sexier arms, fast

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