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Upper Body Workout For Women

Strong, toned arms are the ultimate accessory for your summer wardrobe. Not only do they help you look amazing in your tanks and dresses, training your triceps and biceps helps you move more efficiently and ensures optimal joint health. Your triceps make up an important part of your upper body and if you want to develop a toned and gorgeous body, you need to add an arm workout as part of your routine.

Whether you choose to head to the gym or do your workout at home, free weights like dumbbells and barbells are your best choice. And don’t be afraid to lift heavier weights than what you’re used to. Just because you lift heavy doesn’t mean you’ll end up with bulging man arms! Using small 5 pound weights won’t help you get the toned, sculpted look you’re after. Your muscles need to feel some strain in order to make a change. So grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re after!

Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps

1. Biceps: Traditional Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing forward
  • Keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and curl the weights towards your shoulders.
  • Squeeze your biceps as hard as you can, then slowly lower the dumbbells back down to the starting position.
  • This counts as 1 rep.

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2. Biceps: Hammer Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing each other
  • Keep your back straight and your chest up.
  • Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, squeezing your biceps as you do so.
  • Return the dumbbells back to the starting position.
  • This counts as 1 rep.

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3. Biceps: Wide Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing each other
  • Keep your back straight and your chest up.
  • Hold your arms out wide to each side (greater than 90 degrees), pushing your elbows in toward your ribs and with your palms facing up.
  • Curl the dumbbells up towards your shoulders by bending your elbows until your forearms are perpendicular to the ground.
  • Hold for a second, squeezing your biceps as you do so.
  • Return to the starting position.
  • This counts as 1 rep.

The Ultimate Upper Body Workout for Women: Triceps & Biceps

4. Triceps: Kickbacks

3 sets x 20 reps

  • Stand with feet hip-width apart.
  • Bend your body forward while keeping your core tight and your back flat, sticking your butt out as you do so.
  • Lock your elbows by your sides, pressing the weight back and straightening your arms out to lock completely.
  • Pull back into a 90-degree angle with control – try not to swing the weight.
  • Squeeze and hold for 2 seconds while your arm is extended for extra burn.

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5. Dumbbells Close Grip Press

3 sets x 20 reps

  • Lie with your back flat on a mat and legs bent with feet on the floor.
  • Hold dumbbells straight up and over your shoulders, with your palms facing in, making sure they’re shoulder width apart.
  • Bend your elbows so that the weights are above your chest while keeping your elbows tight to the sides of your body.
  • Straighten arms back out to starting position.

6. Lying Cross-Body Dumbbell Extension

3 sets x 20 reps

  • Lie on a flat bench (or on the floor) and hold a dumbbell in one hand, with your arm straight up over your shoulder and your palm facing away from you.
  • Bend your elbow and slowly drop the weight toward your opposite shoulder. When the head of the dumbbell touches your shoulder, reverse the move and return to the start.
  • Lightly place your non-working hand on the outside of your working elbow to steady and support it, helping maintain proper form.
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