Arm workouts are pretty popular among men. Ladies? We prefer to train our buttocks and legs than our triceps and biceps most of the time. This is because men and even women notice and judge us based on those body areas other than our arms.
However, building strength in the biceps and triceps is the key to getting the sculpted and strong biceps that look amazing in tank tops, halters, and those cute black dresses. We don’t always want to be macho woman, we however want to build good arm strength that will serve us well into our golden years.
Here, We have compiled the detailed list of workouts you need to complete for gorgeous contours from shoulders to your wrists, even if you're new to weightlifting or just want to add more definition to your arms. In these workout routines for women, you will be working on your biceps and triceps.
1. Standing V Raise (15 Reps)
Start with working your shoulders, put your hands on your weight, your thumbs will be facing forwards, and you're just going to lift out to the side into a V. Your shoulders will be level with your arms, just straighten out and do 15 reps.
Also, give a slight bend in your knee as well so you're not over flexing your legs and just get comfortable. Squeeze those abs as well, be nice and centered in the core, and then just bring those weights up to the side. You can start with three-pound weights here to test out what you need to use, and you don't want to go too heavy.Keep your back nice and straight as well.
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Note: You should be feeling the tension in those shoulders. Can you feel it? Awesome, let's keep it going. If you can't feel it, you need to use higher weights two more.
2. Shoulder Press (15 Reps)
Hold some weights in both hands or lift a weighted bar. Lift your arms and rotate your shoulders to give you arms and rest. Keep on working out your shoulders, bend again in the knee, and push up your arms up and down while keeping your back nice and straight and your tummy in. You will start feeling it in your shoulders and feel the burn.
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3. Kickbacks (15 Reps)
Now, you will be working on your triceps, so bend a little, your weight will be where your hips are, and you are just going to extend back. You are going to do both arms simultaneously, so you're holding your weights. With thumbs facing forward, extend back with a nice lower bend in the knees this time. Keep it going and feel those triceps working. Also, if you don't have weights at home, you can always use tin cans of food. You can even use sandbags as they are really easy and cheap to make. Just hold those in your hands.
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4. Tricep Extension (15 Reps)
Now, grab a 10-pound weight or something heavy at home (you can lower the weight if you are a beginner and have never used weights before). Hold the weight above your head and then drop the weight down above your head. It's not a massive movement, and you will be moving the weight behind your head while keeping your back nice and straight. Also, if you want to put a slight bend in the knee, you can. You'll start to feel those triceps burning; you've got to put in the effort to get those strong arms. Also, make sure you're inhaling and exhaling.
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5. In and Out Curls (20 Reps)
In this exercise, we will be working on your biceps again. Pick up your three-pound weights and hold those weights as we did earlier with our thumbs facing forward. We're going to bring it up, and then we're going to turn our palms out and take it out to the side. Keep it going with a nice slight bend in the knees again, and get yourself comfortable.
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6. Inside Curls
Drop one weight down and keep your palms facing each other, do a slight bend in your knee again, and bring your weight up to the chest. We will do ten on each side, and you will begin to feel your muscles burning and pumping. Keep your elbow quite close to your waist and just keep checking your technique to make sure you're doing it right. Squeeze your tummy as well, and keep your core strength tight.
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7. Reverse Flys
Pick up both your weights, and we're going to need them again. We'll be working out our shoulders. Straighten your mat if you need to, and we're going to do 15 reverse flies. Bend down, chest out, and bring weights out. Get nice and low if you can hold that chest up and just bring it out to the side.
Now you've got to be careful that you don't use the momentum of your arms to bring yourself up. So, if the weights are getting too heavy, drop them down and just make the same motion with your arms.
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Conclusion:
Does this routine seem difficult? Maybe, we understand, however, this is a terrific way to sculpt your arms and enhance the beauty of those summer tank tops and T-shirts. We hope that these arm workouts for women will inspire you to change up your arm training routine. Remember that each main muscle groups in your body deserves some targeting. One of the nicest parts about getting more muscle mass is that you will burn fat while doing nothing. Thanks for reading!
