Having strong arms can make you feel mighty powerful. Despite this, one fitness myth holds that lifting weights will make you bulky. You might want to bulk up – and that’s awesome!
But we tell you right now that this would take a lot of time, and nutrition would play an extremely crucial role. However, you should try some arm-sculpting workouts regardless of the fear of bulking.
We’ve gathered the best arm workouts for women, both with and without weights, from top fitness experts. You can perform all of these exercises at home or in the gym with a set of dumbbells.
Arm Exercises In The Stand Up Position
When you perform the following exercises, your feet should be some distance apart, the knees should be slightly bent, and the core should be engaged.
Putting away groceries is the perfect time to do this workout, according to experts. Taking these small, simple movements to the next level can be accomplished by holding soup cans in each hand.
1. Arms waltzing
You will feel your biceps, triceps, and shoulders burning after this workout. You can do this by using your resistance and engaging your muscles through your fingertips.
Your palms should face toward you while your elbows should be angled slightly, like an oval. The second step is to form a V formation overhead with your hands. Return to your starting point. Two sets of ten repetitions are the third step.
2. the V Press arm workout
The triceps, deltoids, lats, and shoulders are all worked out during this exercise.
First, form a V with your arms overhead. Make sure your palms are facing out when you switch the direction of your hands.
The second step is to push out as if you were pushing against two walls. The third step involves performing two sets of a total of 10 repetitions.
3. Creating the Arm Circle
You will be working your shoulders, traps, biceps, and triceps during this exercise just follow these simple steps.
Step 1: Arms straight, palms facing up, extended out to the sides.
Step 2: Make two sets of ten circles with your arms.
Step 3: Make two sets of ten by reversing the circle.
4. Circular Half-Arm Movements
You will work your biceps, triceps, shoulders, and deltoids during this exercise.
The first step is to extend your palms upwards with your arms straight out to your sides.
The second step is to Lift your arms up and down in a half circle as if you were drawing a circle with them. Step 3 is to perform two sets of 10 repetitions.
5. Performing Pinkies Lift
This exercise strengthens your biceps and triceps. If your body muscles are fatigued when you start to move your shoulders toward your ears, you may feel it. As soon as you see this occurrence, adjust your head position up, and relax your shoulders.
Start by extending both arms straight outside to the sides, making sure the palms are facing back, and the pinkies are facing upward. As you lift your arms, lead with your pinkie fingers toward the ceiling. The third step is to perform two sets of ten repetitions.
Push-Ups While Standing
Here’s a much less intimidating version of the plank push-up. Standing is the best position for the following exercises. As you lean forward, place both palms against a wall then lift your body and press your palms into them.
Your fingers should be facing each other, and your elbows should be pointed out as you rotate your palms inward. Engage your core while keeping your legs straight.
6. The wide elbow push-up
Biceps, chest, and shoulders are worked out.
You need to press your forehead against the wall until you reach the position described above.
Step 2: Straighten your arms completely by pressing them back up.
Step 3: Complete two sets of ten repetitions.
7. Repetitions Of The Static Pushing-Up
You will work your chest, triceps, shoulders, as well as biceps with this exercise. Press down on the wall with your forehead about an inch away. Ten seconds should be held in this position. Follow these steps ten times.
8. Pulse With Wide Elbow Pushups
You will work your chest, shoulders, and biceps with this exercise.
The first step is to place your forehead halfway up the wall in the position. As you hold this position, make small pulses with your arms by pressing one inch downward and approximately one inch backward. The third step is to perform two sets of ten repetitions.
Arms On The Floor
Find a space where you can comfortably position yourself on all fours for the following exercises. Consider using a mat or moving to a comfortable area of your house if your wrists are sensitive.
9. Dips For The Triceps
Begin on all fours, facing up with your chest facing up, arms straight, and fingers and toes pointed the same way. While making sure you keep the core muscles engaged and your butt lifted, bend your elbows as far as you can.
Press your palms together to make a turn to the position where you first started. Flowing one set of ten slowly is the third step. Using your triceps, chest, and shoulder stabilizers, this exercise works your triceps, shoulders, and chest.
10. Down Dog from Quadruped Plank
Exercises your triceps, core, and shoulders.
Flow slowly through the first ten sets. After you have completed one set of ten, move on to the next set faster. You should start by getting down on all fours and facing the ground with your chest facing up and your arms connected directly to your shoulders.
When you lift your knees and tuck your toes, you should feel your shins hover slightly above the ground. Straighten your legs and lift your butt in a downward-facing dog position. You should keep your knees lifted as you return to the starting position.
11. With pulse, perform quadruple planks
This exercise works your core, quadriceps, triceps, shoulders, as well as calves muscles. Here’s a challenge for you! Get ready to pump your heart rate with this one.
As you begin, your chest should be facing the ground, and your arms should be directly below your shoulders. Place your shins slightly above the ground by tucking your toes and raising your knees. In the second step, bend your elbows and pulse while holding this position. The third step is to perform two sets of ten repetitions.
12. Alternating the Shoulder Taps And Full Plank
This exercise works your shoulders, transverse abdominal muscles, and obliques. Throughout the series, maintain a proper plank position by engaging your muscles.
You should start in a full plank position, with your arms placed directly under your shoulders, your legs extend backward, and your feet at about hip distance apart. The second step entails tapping your left shoulder with your right hand.
Get back on your feet. The third step is to lift your left hand of yours and tap your right shoulder with it. Make your way back to the ground. Do ten reps of each side of these shoulder taps in two sets of ten.
13. Shoulder Press Comb + Dumbbell Hammer Curl
You will work your triceps, biceps, and shoulders with this exercise.
This requires dumbbells! Start with 2 – 5 pounds if you’re new to exercising, depending on your comfort level. As you stand with your arms at your sides and a dumbbell in each hand, position yourself shoulder-width apart and with your feet shoulder-width apart.
Put your hands together as if you were holding a hammer. The next step is to squeeze your biceps as you curl the dumbbells to your shoulders. Your arms should be straight when you lift the dumbbells above your head.
Reverse the order in which the weights are lowered, then repeat the procedure.
14. Chest Press With Dumbbells
You’ll work your pectorals, deltoids, biceps, and triceps with this exercise.
When lying on your back with your legs straight or slightly bent, hold a dumbbell in each hand just above your shoulders. The starting position should have your palms facing your feet.
Extend your elbows until your arms are straight, then press the weights up above your chest. Back arches should be avoided. Make sure your lower back is flat on the ground by engaging your core.
The third step is to hold the weights close to your shoulders and bring them back down slowly under control.
15. The Bent-Over Row
Exercises your rotator cuffs, lats, traps, and rhomboids (upper back).
Stand straight, holding a dumbbell in both of your hands, and place the feet shoulder-width apart. In a torso-facing position, hinge forward at the hips with your knees bent and your back straight.
Your elbows should be parallel to or slightly behind your torso as you drive them up and back behind your body.
As if trying to squeeze something between your shoulder blades, contract your shoulder blades at the top. Return the weights slowly to their starting position by controlling your movements.
16. Triceps Kickback And Bent-Over Row
Strengthens Votre lats, traps, and rhomboids (upper back), as well as your rotator cuffs and triceps.
Start by standing shoulder-width apart with your feet approximately shoulder-width apart and a dumbbell in both of your hands. Remember to keep your back straight and knees slightly bent, and hinge forward at the hips until your torso is facing the floor.
Your elbows should be close to your body as you bend your arms 90 degrees. Straighten both of your arms and lift the dumbbells, then engage your triceps while lifting the dumbbells up and back. Reverse the order in which the weights are lowered, then repeat the procedure.
17. Preacher Curls With Stability Balls
This exercise works your biceps and brachialis.
The stability ball is required for this exercise! Don’t forget to bring the right size ball with you. A 55 cm ball is best for those who are 5’5″ or shorter. A 65cm ball is ideal for people who are 5’6″ or taller. It is best to use a 75-centimeter ball if you are taller than 6’0 inches.
Place a stability ball in front of you and begin on your knees. The ball should be placed comfortably between your chest and stomach as you lean forward. Pick up two dumbbells and place them on the ground.
In Step 2, curl the weights towards your shoulders by pressing your elbows into the ball and facing outwards. After a brief pause at the top, lower your arms back down to their original positions.
18. Locomotive For Chest Presses With Stability Balls
The shoulder, triceps, pecs, and core all worked during this exercise.
Lie on the ball with your back up against it, holding a dumbbell in each hand and your feet flat on the ground. By bending both arms and extending your elbows, bring both dumbbells up close to your shoulders.
Keeping your right arm in line with your shoulder, press your chest to straighten your right arm. Switch to your left arm and quickly bring your right arm back down. Maintaining muscle engagement and chest by repeating this exercise at a specific controlled but quick pace.
19. Seated Shoulder Press with a Stability Ball
You will work your shoulders, deltoids, pecs, and core during this exercise.
Lie on the stability ball and hold a dumbbell in each hand in a comfortable position. Your elbows should be at 90 degrees when you lift the weight up and out. The second step involves engaging your core and straightening your arms, followed by slowly lowering them back down.
20. Push-Ups With Stability Balls
This exercise targets your triceps, pecs, shoulders, triceps, pecs, lower back, quadriceps, and muscles.
Here’s a challenge for you! Unlike your typical push-up, this move requires good form and should be taken slowly. The first step is to start with a simple push-up position while holding the stability ball close to your feet.
Make sure your body is in a straight line by placing the tops of your feet on the ball. After doing a push-up, release the upper body down and press back up, keeping both of the elbows close to your chest. Make sure your chest of yours is as close to the ground as possible by taking it slow.
If you’re really dedicated to getting in shape and feeling better about yourself, then you really need to listen up here.
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