Most Effective Arm Workouts For Women

Most Effective Arm Workouts For Women

Most women think that having a flat stomach and tight buttocks is what they need to own a perfect and flawless body. They often forget that the thighs and arms play a very vital role in making her body looked toned as extra fat in these areas can give a somewhat ugly appearance to a woman’s body.
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Along with all the other exercises, a woman should also exercise her arms to tone them down and make her body perfectly tones. The 5 effective arm workouts for women have been mentioned below and will help a woman achieve her aim easily.

Arm Workouts For Women

1. Cross Jab With Dumbbells

Keep your feet wider than the normal hip width and bend the knees a little. The dumbbells should be held at the chest level, keeping the elbows bent and palms facing inwards.

Now extend the right arm right across the body so that the dumbbell forms a straight line with the left shoulder. Perform the same exercise with the left arm as well when done with the right arm. This is one repetition and you need to do 15 such repetitions.

Cross Jab With Dumbbells

2. Triceps Extension While Lying

Lie down on a bench with your back on it. Hold a pair of dumbbells in your hands and raise your hands so that the dumbbells stay right above the head.
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The arms should be completely straight and the palms facing inwards. Keep the upper arms absolutely still.

Now bend the elbows slowly so that the dumbbells come down and stop when they reach the sides of the head. Hold for 2 seconds and then raise the weight above the head. This is one repetition and 10 such repetitions should be done.

Triceps Extension While Lying

3. Triceps Push Ups

Keeping the arms straight, take the normal push-up position. The knees should be on the ground but the feet in air. Keep both the hands close together and right under the shoulders. The abdominal muscles should be tightened and the arms bent.

Now bring your chest towards the ground while keeping the upper portion of the arms near the sides. Make sure the back is straight. Make the elbows point backwards. Straighten out the arms so that you reach the initial position. Repeat 8 to 10 times and then slowly increase the frequency.

Triceps Push Ups


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4. Reverse Fly

You will need a pair of dumbbells for this exercise. Hold the dumbbells in your hands, stand straight and keep your feet hip-width apart. Bend your knees a little. Now bend frontwards and keep your arms straight down with the palms facing up.

Slowly raise both the arms on the sides and squeeze the blades of the shoulder as you do so.
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Go back to the normal position. Do 10 to 12 such repetitions.

Reverse Fly

5. Bicep Curls

Take a pair of dumbbells in your hands which are on the sides with the palms facing in front. The back should be fully straight and the chest should be up. The upper arms should not be moved at all.

Slowly bend the elbows and curl up the weight of the dumbbells in the direction of your shoulders. Lower the weights and straighten out the arms to return to the initial position. Do 10 to 12 such repetitions.

Bicep Curls