Arm Exercises for Girls

lmnosser

Hey guys!

So, i generally just run to work out, but I'd like my arms to be less flabby.

Any recommendations?

What works for you?

mrsrobinsonlauraj

Yes...I want to know too! Hate these flabby arms!

Cindym82

You know how your arm flaps in the wind when you wave your hand....that is the tricep muscle. Try to work the tricep and the bicep (different days). There are a TON of different exercises you can do for it.

sissypunks

me 2 me 2 :happy:

kealey1318

Push ups and dips are two very effective arm exercises and you don't need any machines to do them... Dips are especially effective for the triceps, push up are more for the biceps...

steadk

dumbbell kickbacks, overhead tricep press, chair/bench dips, pushups, and lateral raises to side and front will all help tone your arms from shoulder, bicep and tricep

Matt_Wild

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

kd_mazur

Start at your local library. They have tons of books with discriptions and pictures for stregnth training. I suggest "New Rules of Lifting for women" to start:)

vim_n_vigor

You can do the same arm exercises the boys do. If you don't go to a gym and don't have any equipment, you can still do push-ups, pull-ups, I don't know what it is called where you stand in front of the chair and lower down with your arms and chair behind you and do dips. You can do curls, etc.

Speedpenny

There are some good workout videos that I like that have some arm focus. It is something I am working on as well!

Tdk4685

push ups and dips work but it takes time to see results.

marycmeadows

strength training is an integral part of working out - male or female!!
start strength training - if you need guidance, check out the book new rules of lifting for women

mbts08

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

Exactly what I was thinking......

mickipedia

Same arm workouts that guys do.. We're not that different!

Just grab some weights and start off by incorporating it with your workout (lunges and bicep curls, squatting and doing "boxing" style punches with the weights in your hands) and then when you're feeling more adventurous go for some better weights at the gym (I'd recommend getting an instructor to show you so you have the right posture etc) stand trying bench presses, deadlifts etc.

Hope that helps!

Amberetta82

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

this!!! those links are awesome!!!

lmnosser

Good info!

thanks!

LorinaLynn

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

Exactly what I was thinking......

Same here. Train like a man. You'll still look like a girl.

1Timothy4v8

Push ups ROCK ROCK ROCK!!!

GymAnJuice

bump saving to read later

Bean615

bump!!

wickedcricket

Just got a DVD called 'Tank top arms, bikini belly & boy-shorts butt' GREAT arms routine- hard, but not TOO hard. I'm liking it, check it out on netflix

krissypea79

Start at your local library. They have tons of books with discriptions and pictures for stregnth training. I suggest "New Rules of Lifting for women" to start:)

THIS!!!! Read it ASAP!

You can't "tone" - he explains it all in the book, and gives some great advice. I'm 3 days in, and really sore, but I know I am working hard enough to hopefully see results!

mixedfeelings

My favourite exercise for making my arms less flabby are dumbbell triceps kickback.

That saying that I do a full routine now, three times a week, before then I just did the kickbacks and the Arnold press, for my weight my arms are rather toned.

http://weighttraining.about.com/od/weighttrainingbasics/a/dumbbells.htm

keiraev

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

Exactly what I was thinking......

Same here. Train like a man. You'll still look like a girl.

:drinker:

Mompanda4

Thanks guys but why do triceps and biceps on different days?

frankiesats

There is NO SUCH THING AS A MAN PUSH UP.

Get down and do ten of them - build your way up. I couldn't do one 2 months ago, now i can do 25 and PROUD

Tricep dips are also great!

healthysew

bump!

StrongGwen

all of the above! if you can't do pushups yet, do them leaning against a counter or on a set of stairs--the less angle you have the easier they are. If you have to, start doing them against the wall and work your way to more challenging ones! and Keep your back straight and abs tight--turns out abs are very involved in pushups. Plank poses too--get into pushup position and just hold it there are long as you can, repeat. You will be amazed how fast you get stronger. You can throw in a dozen pushups several times during the day and not do them all at once if you need to.

grt2b40

WELL SAID MATT!!!!!

Girls, stop being afraid of weights. For goodness sake, they are good for you in so many ways. Shaping muscles, building healthy bones, etc. Go for it ladies! (And, as Matt points out...you're not going to get bulky.)

You have the same arm muscles as men. You train in the same way!

For BICEPS see - http://www.shapefit.com/training-biceps.html

For TRICEPS see - http://www.shapefit.com/training.html#15

BEFORE anyone says it - you cannot get big because you won't have the calories in your diet to allow that. You need a massive calorie surplus to build muscle.

MizSaz

Raise your arm like your asking a question in class. Hold the elbow steady with the other hand.
Bend the raised arm down behind you at the elbow. Repeat.

I'm only using a 3lb weight for this because I have serious carple-tunnel in both wrists- I'm uninsured and can't afford to aggrevate it right now- but I have seen a noticeable difference in my triceps. No bat wing for me this summer!!

kd_mazur

Thanks guys but why do triceps and biceps on different days?

not usually but I do lift 3 days a week and do cardio on the other days so my body can repair itself:)