Arm Exercises For Women: Get Sleek, Sexy Arms

GymAnJuice

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kellykat2

Thank you for these! I'm finally at my goal weight and really need to tighten up everything, including my arms.

GoldspursX3

Yes....I do only crunches because that is how you get a 6 pack. :grumble:

jadedone

Personally I think there is a time and place for everything. Heavier weights and light weight. Compound movements and isolations.

Compound exercises are great because they are real world. Isolation moves for your arms are great because the average woman will probably see some noticeable results in a short time, and feel motivated and encouraged to continue.

I get bored. I am willing to try anything a few times just to mix it up.

The most important thing is to pick a weight that is heavy enough for you to feel challenged. If after around 10 reps it is still feeling really easy, you need something a little heaver.

indrani1947

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RachelGraceReed83

bump for later

JersryGirl31

I could use this. Thanks

Sl1ghtly

All of you on the LIFT HEAVY band wagon - YES, we get you. We know that is the ideal. However, I think you are forgetting that there seem to be a lot of women on here who perhaps have never lifted weights AT ALL. You need to start slowly and work your way up. I've seen too many people try to start with VERY heavy weights, get injured and/or discouraged, and go back to doing NOTHING. I've been lifting for over 20 years, and yes, I started with cans of soup. I'm not ashamed of that, and I am happy to say that I have progressed over the years to heavier and heavier weights, but you have to start somewhere!!!

I understand this position, but disagree because-

Without attempting heavy lifting, you will never realise your true strength. Until your true strength is brought into focus, you will never be able to challenge yourself. Until you challenge yourself, you will never be able to better yourself. Or, in other words, don't expect results without doing the work.

The program listed by the op would be fine for a light cardio workout, but its not going to give you 'sleek sexy arms.' You need the correct diet, and lifting rouine for that.

The excersize program must be compatible with your goals, and the diet must be compatible with the excersize.

MomOfJoey

OK, so here's a question: I am doing about 30 minutes of cardio six times a week. I work my arms 3 times a week with what I have, which is free weights that weight about 3 pounds (because I am weak, have arthritis, and am just starting-- I will add plates as I stronger). I spend 15 minutes doing curls and lifts from many different positions, as well as arm rotations. Is this going to work for me, or is it all isolation work? I don't have a deadlift bar or kettle bells and I hate to spend more money on equipment right now. I will if that's the only way I can really maintain and build muscle and definition, but wondering if a well-rounded free weight routine can do what I want, ie., not merely 3 different isolation routines per the OP.

jjelizalde

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Sl1ghtly

OK, so here's a question: I am doing about 30 minutes of cardio six times a week. I work my arms 3 times a week with what I have, which is free weights that weight about 3 pounds (because I am weak, have arthritis, and am just starting-- I will add plates as I stronger). I spend 15 minutes doing curls and lifts from many different positions, as well as arm rotations. Is this going to work for me, or is it all isolation work? I don't have a deadlift bar or kettle bells and I hate to spend more money on equipment right now. I will if that's the only way I can really maintain and build muscle and definition, but wondering if a well-rounded free weight routine can do what I want, ie., not merely 3 different isolation routines per the OP.

You are in a perfect position for a body weight routine. People are heavy, so its almost like lifting heavy.

Squats, burpees, lunges, push ups, planks, pull ups, and running/walking/jogging. Simple and satisfying.

sunshine83777

Bump - thanks

JoJo_fat2fab

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spectralmoon

Bumping to save!

1grammie

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Nopedotjpeg

OK, so here's a question: I am doing about 30 minutes of cardio six times a week. I work my arms 3 times a week with what I have, which is free weights that weight about 3 pounds (because I am weak, have arthritis, and am just starting-- I will add plates as I stronger). I spend 15 minutes doing curls and lifts from many different positions, as well as arm rotations. Is this going to work for me, or is it all isolation work? I don't have a deadlift bar or kettle bells and I hate to spend more money on equipment right now. I will if that's the only way I can really maintain and build muscle and definition, but wondering if a well-rounded free weight routine can do what I want, ie., not merely 3 different isolation routines per the OP.

You are in a perfect position for a body weight routine. People are heavy, so its almost like lifting heavy.

Squats, burpees, lunges, push ups, planks, pull ups, and running/walking/jogging. Simple and satisfying.

Spot on. Just modify the exercises however you need to (push-ups from knees, using a chair to help you with the pull-up and slowly letting yourself down so you still get the effects on the descent).

dmouse0225

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hsk1019

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kstw

Bump!

MomOfJoey

You are in a perfect position for a body weight routine. People are heavy, so its almost like lifting heavy.

Squats, burpees, lunges, push ups, planks, pull ups, and running/walking/jogging. Simple and satisfying.

In the past, things like squats, lunges, and push ups have been painful on my joints. Free weights done while my legs are stationary are preferable.

Jaw_g

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.

will look in to these too!

aimibean

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Peta22

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gastankerdriver

These are awesome excercises, but I would recommend increasing the number of sets at some point in the future. 3 sets is good for a beginner, but if you really want to get people to notice your arms, do about 5-10 sets. Arms are for work. Work the muscle until it hurts. Then, make sure you get some good protein to maintain your gains. Feeding your muscle is just as important as working it. You cannot separate the two. You won't get results if you do 150 reps and then just eat some pita chips. Go eat a lean hamburger and some yams or if you are vegan, a good vegan protein drink.

krevill

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hanniejong

Thankks for posting this, I used to do these all the time but not lately must get back into them.

Huffdogg

In the past, things like squats, lunges, and push ups have been painful on my joints. Free weights done while my legs are stationary are preferable.

Odds are good that if you don't work the muscles surrounding those joints in some way and/or work on joint mobility, they will only become more and more painful. You could try yoga. If you are currently weak, a Vinyasa yoga class is a strength training workout in and of itself.

tina_fay

Bump-Thanks!

CaseyMichigan

YAY! Ty!! Not sure what "Bump" means - but I sure am copy and pasting this and keeping it for my strength training!! It is like you were right in my head! Thank you for sharing!!!

KPainter70

I need this shirt.