Arm Exercises for Girls

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  • krissypea79
    krissypea79 Posts: 362 Member
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    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! :smile:

    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
    mixedfeelings Posts: 904 Member
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    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
    keiraev Posts: 695 Member
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    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
    Mompanda4 Posts: 869 Member
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    Thanks guys but why do triceps and biceps on different days?
  • frankiesats
    frankiesats Posts: 114 Member
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    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
    healthysew Posts: 105 Member
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    bump!
  • StrongGwen
    StrongGwen Posts: 378 Member
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    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
    grt2b40 Posts: 9
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    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
    MizSaz Posts: 445 Member
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    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
    kd_mazur Posts: 569 Member
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    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:)
  • lemonadem
    lemonadem Posts: 398 Member
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    You have the same arm muscles as men. You train in the same way!

    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.

    BOOM! This. :D
  • autumnk921
    autumnk921 Posts: 1,376 Member
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    Bump...I want to read all of the exercises on here b/c I am trying to start a lifting routine to tone up & lose fat...And of course one area is the triceps b/c I have the flying flab under there too...UGH!!

    16043484.png
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  • autumnk921
    autumnk921 Posts: 1,376 Member
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    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!!


    I like this b/c it makes sure you do it with the correct form...Thanks for sharing!! :)
  • Tiff587
    Tiff587 Posts: 264 Member
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    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.

    Well said Matt! :love:

    I train like a guy!
    Lift like a man look like a goddess!!!!
    Enjoy it, I love it!

    :flowerforyou:

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