Beginner Arm Workouts for Women

Beginner Arm Workouts for Women

When approaching a new strength-training workout, many women often quickly communicate their desire to have toned arms as opposed to bulky ones. They know what they want, but they are not exactly sure how to get it. By starting with a few targeted strength-training exercises, not only can you get toned, sculpted arms, but you can also realize the countless benefits they provide. Strength training increases bone density, helps you burn more calories, and assists in combating muscle loss. Incorporate two or three arm workouts in your weekly routine and you will perceptibly improve your stamina and strength in only a few weeks.

Warm-Up
Before you pick up weights of any size, you want to make sure your muscles are warm. Begin your workout by walking on the treadmill for three to five minutes. Keep your elbows bent at a 90-degree angles and pump your arms as you walk. Step off of the treadmill and roll your shoulders backward five times, then forward five times. When you warm up you will become mentally and physically prepared for your workout and reduce your risk of pulling a muscle.

Overhead Triceps Extensions
Use a single dumbbell to work the back of your upper arms. Start by holding one end of a 5-pound weight with both hands. Extend your arms so your biceps are beside your ears and the dumbbell is above your head. Keeping your elbows close to your head and facing forward, bend your arms to lower the dumbbell behind your head. You do not need to bend your elbows beyond a 90-degree angle. Exhale as you straighten your arms. Complete three sets of 10 to 15 triceps extensions.

Seated Shoulder Press
Holding the pair of 1- to 5-pound dumbbells you used for biceps curls, have a seat on a chair, bench or stability ball to begin your shoulder work. With your elbows in line with your shoulders and each of your arms forming a 90-degree angle by your side, hold the dumbbells at forehead height. Straighten your arms and press the weights over your head as you exhale. Inhale and slowly lower the weights back to their 90-degree angle position. Complete three sets of 10 to 15 shoulder press repetitions.

Considerations
Always speak with your doctor before beginning a new exercise program. During strength workouts you can wear weight-lifting gloves for added safety. Adjust the size of the weights to meet your fitness level. The weights should be light enough to complete 12 repetitions maintaining good form, but heavy enough to tire your muscles toward the end of each set.