Arm Exercises For Women: Get Sleek, Sexy Arms

bluiz13

From Women's Health Online - emailed article...

Score beautifully toned arms with this muscle-shaping upper-body workout - Jen Ator

Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's upper-body workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.

Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.

Move 01
Reverse Fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.

Move 02
Biceps Curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

Move 03
Dumbbell Cross Jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.

Move 04
Lying Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That's one rep.

WrenLynn

Bump for later. Thanks!

ngr1973

Bump

Kirstie_C26

bump thanx for this

godblessourhome

From Women's Health Online - emailed article...

Score beautifully toned arms with this muscle-shaping upper-body workout - Jen Ator

Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's upper-body workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.

Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.

Move 01
Reverse Fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.

Move 02
Biceps Curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

Move 03
Dumbbell Cross Jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.

Move 04
Lying Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That's one rep.

perfect timing! thanks, i needed this!

blondie3_04

bump

LynnBirchfield

BUMP.

red01angel

Bumpity-ump-bump-bump

dmoses

i could definitely use some toning in my upper body. thanks for the info!

KatyG0409

Bump.. Thanks!!!

SarahJaneDeschamp

Bump x thank you x

angievaughn

bump....thanks for the post!!!

sofaking6

"Move 04
Lying Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That's one rep."

At the boot camp I go to we do these with body bars...for obvious reasons, they are called "skull-crushers"

goldwingrider

Need this....thanks!

NicoleRuth

BUUUUUUUMP! excellent!

JennyJH

I'll have to give this a go

cheyenne_alexis

bump ive been looking every where for something like this ! :happy:

missliz89

bump!

nic632

I have huge bingo wings due to previous weight loss and not doing any arm exercises. Will these help tone them even though it's just excess skin?

Thanks in advance.

sarahmumtothree

Thanks heaps!
will be trying this!!!!!!!!!!!!

AZackery

Thanks for sharing this. Billy Blanks uses a lot of these moves in his Tae Bo workouts (Tae Bo Ripped Extreme (Workout for women), Billy's Bootcamp Cardio Sculpt, Billy's Bootcamp Elite Mission Spot Training Upper Body.) For these workouts, I have used my 3 pound weights.

koosdel

Savemyshannon

Bump for later, thanks

miss_kisha

gonna have to try this :drinker:

skump425

bump

sparklyball

bumpty bump

starfishsaving

Ooh, just what I was looking for! Thank you!

lunaliberi

bump

Keeleelee55

bump!

countryrayne

bump. . . thank you!!!

gurrl_

bump