Arm Exercises for Girls

lmnosser
lmnosser Posts: 43
edited December 16 in Fitness and Exercise
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?
«1

Replies

  • mrsrobinsonlauraj
    mrsrobinsonlauraj Posts: 74 Member
    Yes...I want to know too! Hate these flabby arms!
  • Cindym82
    Cindym82 Posts: 1,245 Member
    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
    sissypunks Posts: 92
    me 2 me 2 :happy:
  • kealey1318
    kealey1318 Posts: 290 Member
    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
    steadk Posts: 334 Member
    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
    Matt_Wild Posts: 2,673 Member
    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
    kd_mazur Posts: 569 Member
    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
    vim_n_vigor Posts: 4,089 Member
    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
    Speedpenny Posts: 4 Member
    There are some good workout videos that I like that have some arm focus. It is something I am working on as well!
  • Tdk4685
    Tdk4685 Posts: 293 Member
    push ups and dips work but it takes time to see results.
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    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
    mbts08 Posts: 284 Member
    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
    mickipedia Posts: 889 Member
    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
    Amberetta82 Posts: 153 Member
    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.

    :heart: this!!! those links are awesome!!!
  • lmnosser
    lmnosser Posts: 43
    Good info!

    thanks!
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    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
    1Timothy4v8 Posts: 503 Member
    Push ups ROCK ROCK ROCK!!!
  • GymAnJuice
    GymAnJuice Posts: 512 Member
    bump saving to read later
  • Bean615
    Bean615 Posts: 132 Member
    bump!!
  • wickedcricket
    wickedcricket Posts: 1,246 Member
    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
    krissypea79 Posts: 362 Member
    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
    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
    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
    Thanks guys but why do triceps and biceps on different days?
  • frankiesats
    frankiesats Posts: 114 Member
    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
    bump!
  • StrongGwen
    StrongGwen Posts: 378 Member
    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
    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
    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
    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:)
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