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The Best Arm Workouts for Women



Women often want to tone their arms, but do not want to ‘bulk’ up too much. How do you find that balance?

The truth is, women do not often produce enough testosterone to achieve massive muscle gains, although there are exceptions.

Women often fear that they will look too bulky if they lift weights, but this couldn’t be further from the truth.

You can achieve toned, trimmed arms without looking and feeling like a bodybuilder. In fact, when exercising, resistance training is highly recommended for women.

Building muscle mass is important and can even benefit weight loss. That’s because at rest, muscle burns more calories than fat.

If you’re ready to tone your arms, here are some of the best workouts for women.

Tone Your Arms with These Highly Effective Workouts

If you’re serious about getting fit, you should invest in a small barbell set. You don’t need anything fancy, just some small weights to help you achieve great results.

Start with these simple exercises in order to reach your goals.

Bicep Curlsbicep

For this exercise, weights of some sort are required. You don’t want to hurt yourself, but choose weights that are at least somewhat challenging.

You’ll want to complete around 20 curls on each side, so select a weight that is comfortable for you.

Next, gripping a weight in each hand, drop your arms to your sides. Raise one of your arms slowly, rotating your forearm in the process.

While at your side, your palms would be facing in, however, as you lift, your palm will be facing your shoulder. After you lower your arm, repeat on the opposite side.

Pilate Boxing

pilatThis exercise will not only help you tone your arms but burn fat in the process. Start by standing with your feet hip-width apart. As you bend your knees, raise your fists to your shoulders.

Box with one fist, extending your arm forward, before bringing it back into the center. Then repeat with the opposite side. Get into a motion, boxing each side 20 times.

Lateral Raises

lateralThis exercise will work the front and back of your arms, as well as your shoulders. To start, stand in the same starting position as the bicep curl.

As you slowly exhale, lift your arms so they’re sticking straight out on each side (as if you were about to fly away). Hold, then inhale as you lower your arms.

Tricep Stretch

side_StreAs the name suggests, this exercise will work your triceps. Start by lying down on your back, with a dumbbell in each hand.

Extend your arms upward, with your palms facing one another. At this point, your arms should be fully extended above your chest.

As you slowly inhale, bend your elbows, lowering each barbell to the side of your head (one on each side).

Your elbows should be pointing straight up. Exhale, then raise your arm once again. To gain neck support, roll a small towel and place it under your neck.

You don’t need a personal trainer in order to achieve results, get into a routine — achieving toned, more defined arms.


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