Arm Exercises For Women: Get Sleek, Sexy Arms

bluiz13
bluiz13 Posts: 3,550 Member
edited September 25 in Fitness and Exercise
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.
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Replies

  • WrenLynn
    WrenLynn Posts: 213
    Bump for later. Thanks!
  • ngr1973
    ngr1973 Posts: 334
    Bump
  • Kirstie_C26
    Kirstie_C26 Posts: 490 Member
    bump :) thanx for this
  • godblessourhome
    godblessourhome Posts: 3,892 Member
    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
    blondie3_04 Posts: 28 Member
    bump
  • LynnBirchfield
    LynnBirchfield Posts: 581 Member
    BUMP.
  • red01angel
    red01angel Posts: 806 Member
    Bumpity-ump-bump-bump
  • dmoses
    dmoses Posts: 786 Member
    i could definitely use some toning in my upper body. thanks for the info!
  • KatyG0409
    KatyG0409 Posts: 74 Member
    Bump.. Thanks!!!
  • SarahJaneDeschamp
    SarahJaneDeschamp Posts: 359 Member
    Bump x thank you x
  • angievaughn
    angievaughn Posts: 655 Member
    bump....thanks for the post!!!
  • sofaking6
    sofaking6 Posts: 4,589 Member
    "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
    goldwingrider Posts: 25 Member
    Need this....thanks!
  • NicoleRuth
    NicoleRuth Posts: 25 Member
    BUUUUUUUMP! excellent!
  • JennyJH
    JennyJH Posts: 189 Member
    I'll have to give this a go
  • cheyenne_alexis
    cheyenne_alexis Posts: 69 Member
    bump :) ive been looking every where for something like this ! :happy:
  • missliz89
    missliz89 Posts: 5 Member
    bump!
  • nic632
    nic632 Posts: 295 Member
    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.
  • Thanks heaps!
    will be trying this!!!!!!!!!!!!
  • AZackery
    AZackery Posts: 2,035 Member
    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
    koosdel Posts: 3,317 Member
    6BE7A512-orig.jpg
  • Savemyshannon
    Savemyshannon Posts: 334 Member
    Bump for later, thanks :)
  • miss_kisha
    miss_kisha Posts: 74 Member
    gonna have to try this :drinker:
  • skump425
    skump425 Posts: 166 Member
    bump
  • sparklyball
    sparklyball Posts: 93 Member
    bumpty bump
  • starfishsaving
    starfishsaving Posts: 14 Member
    Ooh, just what I was looking for! Thank you!
  • bump
  • Keeleelee55
    Keeleelee55 Posts: 45 Member
    bump!
  • bump. . . thank you!!!
  • gurrl_
    gurrl_ Posts: 69
    bump :)
This discussion has been closed.