Best Arm Exercises For Women: Get Strong And Toned Arms Now!
Ladies and gentlemen… your arms are relaxed and you want to strengthen and refine them? Having thin, firm and toned arms quickly is possible! Particularly adapted to women, we offer you today the best exercises to strengthen the arms.
Rather muscles or triceps?
Most of the time women want to muscle the underside of their arms, as this area is often loose. This posterior part of the arm is composed of the triceps muscle, the main action of which is to extend the elbow.
The anterior part of the arm consists of brachial, brachial, and coracobrachialis muscles, a muscle group whose major function is bending of the elbow. If the strengthening of biceps is often neglected by most women, for fear of seeing a real ball of muscle on the top of their arms, However, it is important to work on this part of the arms in order to maintain a good muscle balance. By the way, ladies, before you see your biceps double in volume you can spend a few hundred hours in the weight room lifting heavy loads…
Today we have specially selected 6 exercises for women who simply want to strengthen their triceps and biceps. All these movements can be done at home, with a minimum of material, in just a few minutes a day.
3 women’s special exercises to strengthen the underside of the arms:
In women, most of the time it is the underside of the arm that is released and therefore needs to be strengthened and refined. If there is a multitude of exercises to strengthen the triceps, we have selected here 3 exercises particularly adapted to the female.
Strengthen your triceps with barbells
An exercise in the isolation of triceps, a variant of Kickback, this movement offers the advantage of working each arm one after the other. Ideal for women who want to rebalance their muscles.
Material required: 1 weight of 2 kg or a large water bottle.
Tip: Rest on your knees, take the weight in one hand and extend your arm back with your elbow tight. Blow open your arm.
Perform 20 repetitions for each arm.
More difficult: take a heavier weight, increase the number of repetitions, perform the movement more slowly.
Musculate arms with elastic:
The advantage of elastic training is to limit the risk of injury and to be able to easily adjust the resistance according to one’s own abilities.
Required material: 1 Elastiband® gym elastic.
Set: Stand, legs slightly bent, grab elastic by the ends then pass it behind the back and stretch, elbow high and back straight. Blow while you stretch.
Perform 15 repetitions for each arm.
More difficult: stretch the elastic further at the start, increase the number of repetitions, perform the movement more slowly.
Dips on chair:
Extremely effective exercise to strengthen the triceps, the dips on a chair is a variant for women of the classic dips movement practiced by men.
Material required: a simple chair.
Hold: palms resting on the front of the chair, legs at 90°, bend arms keeping the front arms upright, then push up, elbows tight. Blow as you push.
Perform 10 repetitions.
More difficult: increase the number of repetitions, stretch the legs, perform the movement more slowly.
3 women’s special exercises to strengthen biceps:
If there are many exercises to work with biceps, the ones we present here are particularly suitable for women. Discover 3 exercises to tone the back of your arms.
The curl “stick-elastic”
This variant of the curl bar is particularly suitable for women who are not very sporty, but it offers an interesting evolution.
Required material: a stick (or broom handle) and a Elastiband® elastic.
Tip: Attach your elastic to one foot and pass the stick at the other end, then stand up, arms tight, bend your elbow. Blow during this bend.
Perform 20 rehearsals.
More difficult: Shorten your elastic by putting a notch less, use 2 elastics (1 at each foot), increase the number of repetitions, perform the movement more slowly.
Bending of sitting elbows, with elastic:
Bicep insulation exercise with an elastic band, this exercise for women is a variation of curl to pulley performed by men.
Material required: an elastic band.
Tip: Sit with legs slightly bent, back straight, stretch your elastic band under your feet and grasp each end by adjusting the elastic length to achieve optimal tension. Place your arms along your bust then pull the elastic towards you, without advancing your elbows. Blow while pulling.
Perform 20 rehearsals
More difficult: Shorten your elastic band, use a stronger elastic, increase the number of repetitions, perform the movement more slowly.
Boost biceps with TRX
If you are equipped with TRX suspension straps, feel free to test this exercise ladies. This very complete traction movement will allow you to strengthen your biceps but also your back and your abs.
Material required: suspension straps.
Tip: grasp a handle in each hand, move your feet more or less forward depending on your level, then extend your arms and wrap your whole body. From this position pull the straps towards you by bending the elbows. Keep the elbows high and blow while pulling.
Perform 10 repetitions
More difficult: move your feet further, lengthen your straps.
