Posted by / Wednesday, December 23, 2015 / No comments / , , , , ,

Arm Workouts for Toned, Strong Arms

arm workouts for women

Don’t dread arm workouts! Instead, implement the following fun and easy arm workouts. These arm workouts can be done in your home or at the gym! The only equipment you’ll need is a couple of dumbbell free weights. If done consistently, these arm workouts will be able to give you lean, toned arms that look great in tank tops and dresses! You’ll be ready for summer by February! :)

Arm Workout #1: Boxing
This is the easiest of the arm workouts, but it really works your arms and abdomen. To doing the boxing exercise, stand with your feet hip-width apart. Bend your knees, slightly and lean forward. Put your arms in front of you and at shoulder height. From this position box your left hand forward while clenching your fist and tightening your abs. Bright left hand back and box with your right hand. Do this twenty times on each side.

Arm Workout #2: Bicep Curls
We all know what a bicep curl is, but to reap all the benefits, your form is very important. First, stand with your legs slightly wider than hip-width. For this exercise, you’ll need two dumbbells, around 5-10 pounds, whatever you’re comfortable with. With your legs slightly wider than hip-width, hold a dumbbell in each hand with your elbows bent and the palms of your hands facing up. In this position, move your forearm toward your bicep and back out. Do it on both sides 15 times.

Arm Workout #3: Arm Raises
This arm workout exercises your deltoids. To begin stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body. Keeping your left arm straight, but not locking your elbow, raise your hand up toward the ceiling. Keep your palm facing down and your arm should become parallel to the floor. Return your arm to your side. Do the same move with your right arm, keeping it parallel to the floor. Return your right arm to your side. Now move both arms at the same time for 12 reps.

Arm Workout #4: Overhead Extension
This arm workout is specifically for the hard to reach triceps! It works great. For this exercise, stand with your feet hip-distance apart. Hold one, 10-15 pound dumbbell with both of your hands. Bending the elbows behind your head. Straighten your arms to lift the dumbbell into the air. Now, slowly bend your arms to lower it down again. Do this motion 15 times. In an emergency, don’t be afraid to drop the weight behind you. Better to drop a weight on the floor than strain your muscles!

With these 4 arm workouts, you’ll have lean, toned arms that will look great year round. Because these exercises are easy and convenient, they’ll be easy to add to your regular workout routine! For more advice, fitness motivation, and healthy lifestyle coaching, contact me! I love helping people succeed, then exceed their personal goals. :)

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