Upper arm exercises for women target the triceps and bicep muscles. Most women perform such exercises to achieve a lean and toned look, unlike men who typically work their upper arms to build well-developed muscles.
When using weights to develop lean upper arms, the emphasis should be more on repetition than weight.
There are many types of upper arm exercises for women. For biceps, you can perform barbell curls. With this exercise, your legs should be spread apart and should be at shoulder’s length. Your back should also be straight when you are performing this exercise. Using an underhanded grip (where your palms are facing forward), lift the barbell up from the ground till it reaches your thigh. Next, slowly lift the barbell, until it is almost at level with your clavicle, and then slowly bring it down again to its original position. This range of motion would be considered as one count. When performing this motion, do not lock your arm joints to prevent injuries. You can achieve this by not fully bringing the barbell all the way up or down. When you are lifting the barbell or bringing it down, stop when you feel that your joint is about to relax and lose tension.
You can perform two sets made up of twelve repetitions each for this exercise using weights of 10 to 15 pounds at the start. Increase the frequency and sets after some time or until you feel that your bicep muscles have grown accustomed to the original weights.
Also, when you are lifting the barbell up towards your clavicle, inhale. Exhale when you are bringing it down to its original position. The whole time you are performing this particular exercise, your knees should be slightly bent.
Triceps kickback is an upper arm exercise for women intended to strengthen the triceps and produce a toned look. Use barbells weighing five to seven pounds. With your knees slightly bent and your body slightly leaning forward, lift the barbells all the way up until your triceps and biceps reach a horizontal position. Your lower arms should be also be slightly angled in this position. Next, straighten your lower arms by bringing them to the back. Stop extending your arm when you feel that your joint is about to lose tension and relax. Next, slowly bring it back to its original position. This constitutes one count. You can start with two sets of ten to twelve repetitions each for the first few weeks or months, and then increase the frequency and sets as you build strength.
In general, most upper arm exercises for women are easy to perform and execute, however, it is important to achieve correctness of execution at the beginning to prevent injuries or unnecessary soreness.
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