The best arm workout for women who lift uses a variety of training tools, exercises and durations. Enhance your muscular endurance, strength and tone when you perform your workouts in a quick circuit. Feel the burn as your muscles complain, but work through the discomfort to see the results you desire. For these arm exercises, wear workout gloves to protect your hands and help you keep a solid grip on the weights.
Aim to complete 1 to 3 sets of 8 to 10 repetitions of each exercise in order and without rest between. The best arm workout for women includes two training tools, a barbell and a dumbbell.
Use a barbell for the following:
Barbell Curl– Stand tall and hold a barbell with your hands approximately shoulder-distance apart and palms facing up. Begin with your arms extended along your front so your hands are near your hips. Bend your elbows, but keep them tucked in toward your ribs, as you raise the weight to your shoulders. Straighten your arms and slowly return to the starting position.
Overhead Triceps Extension– Sit with your back straight and feet flat on the floor. Raise the barbell overhead with your arms extended and palms facing forward. Keep your upper arms still as you bend both arms at the elbows. With control, slowly lower the bar behind your head. Control the movement so the barbell lowers evenly. Then, exhale and return the barbell to the starting position.
Pick up one dumbbell for the following:
Concentration Curls– Sit on a flat bench or in a chair. Hold the dumbbell in your right hand with your palm facing up. Separate your legs slight and position your right elbow on the inside of your right upper leg. Straighten your right arm and lower the weight toward the floor. Exhale, and raise the weight toward your shoulder. Keep your elbow in contact with your thigh. Repeat for reps and then with your left arm.
Triceps Kickbacks– Grasp the dumbbell with your right hand. Stand and lean forward slightly from your hips. Hold onto a high-backed chair or weight bench with your left hand if needed for support. Begin with your right hand next to your right hip with your elbow bent and pointing behind you. Face your palm toward your hip. Straighten your arm behind to perform the kickback. Aim to bring your arm to a full extension. Slowly bend your elbow and return to start. Complete the repetitions on both arms.
For more dumbbell exercises for women, check out our previous post.