Starting Arm Strenghtening

newfielover

I have never used arm machines before so my arms are very weak!
What are the best things to start with?
Thanks and good luck on your diet/exercise journey!
Hannah

moondawg14

I have never used arm machines before so my arms are very weak!
What are the best things to start with?
Thanks and good luck on your diet/exercise journey!
Hannah

Dumbells and Barbells.

Ditch the machines, your body is the machine.

Check out "New Rules of Weightlifting for Women" and go from there.

Good luck, Hannah!

kellzi89

I have a strength routine I do that incorporates some basic arm strengthening ideas. Tricep dips are easy to do almost anywhere. I also would suggest a set of dumbbells so many options you could do once you have a set.

ilovedeadlifts

Check out "New Rules of Weightlifting for Women" and go from there.

this for sure

Capt_Apollo

push ups

BeachIron

Why just your arms? They're a very small part of your body and they will also be worked if you start a full body program using free weights and compound movements.

The above mention of the "The New Rules of Lifting for Women" is one approach. The book includes a variety of exercises though much of the nutrition discussion is so much wasted verbiage. Also take a look at "Starting Strength" by Mark Rippetoe as he focuses more on the core compound movements and includes excellent descriptions of form. It also avoids the strange male vs. female analyses of TNROLFW.

TavistockToad

i agree with all of the above!

CrankMeUp

Bench press (pushups)
Over head press
Chin/pull ups

Full body compound movements are best as far as efficiency goes.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

DavPul

We've got something in common as I've never used arm machines either. If your arms are weak I'm doubting that the rest of your body is comparatively strong. Start a full body routine that uses free weights to strengthen your legs, back, and chest. Your arms will come along for the ride

bumblebums

Why just your arms? They're a very small part of your body and they will also be worked if you start a full body program using free weights and compound movements.

The above mention of the "The New Rules of Lifting for Women" is one approach. The book includes a variety of exercises though much of the nutrition discussion is so much wasted verbiage. Also take a look at "Starting Strength" by Mark Rippetoe as he focuses more on the core compound movements and includes excellent descriptions of form. It also avoids the strange male vs. female analyses of TNROLFW.

Yeah, Starting Strength is the book I would read of these two. NROLFW is fine if you get bored easily or need reasons to start strength training in the first place (the first few chapters are mostly about trying to convince women that they need strength training, which you already know).

Machines are less intimidating than free weights, but free weights are a much better use of your time at the gym. You can start with just three compound lifts with dumbbells: the bench chest press, the overhead press, and dumbbell rows.

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

The overhead press is better done standing (but that site doesn't have a gif for that).

Lift the heaviest weight you can manage with good form, and when you are ready, proceed to barbell training (barbells might be too much for some women at the beginning--it depends on how strong you are to begin with). For barbell training, Starting Strength is great, and have a look at the Strong Lifts for Women group.

https://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

CoderGal

Bench press (pushups)
Over head press
Chin/pull ups

Full body compound movements are best as far as efficiency goes.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

qft

Also a Newfie