Arm Exercises For Women: How To Get Sleek Sexy Arms & Shoulders
Sometimes it seems like there aren’t enough muscle toning programs out there. Sure, we have tons of bodybuilding programs for building size and strength for men and women, but what about the people that just want to simply tone up what they have to look in a tank top?
Yes, this is a program for the ladies, but honestly guys can use it too if they want. It is merely a matter of using heavier weight. This program is designed around some simple movements that help with tone, improve posture, and stabilize shoulder joints. In women, less fat is stored in these areas so toning them up will show immediate dividends.
Sleek and Sexy Workout
Start with 5 to 8 pound dumbbells. After that becomes easy then move up to 10 and 12 pounds. This is a circuit program where you will do each exercise with little or no rest in between. For each exercise do 15 to 20 repetitions. Then repeat the circuit two to three times. Ideally you can do this routine 2 to 3 times a week with at least a full day off in between.
Rear Lateral Fly
With your feet close together bend your knees and lean forward at the waist in a 45 degree angle. Let your arms hang down holding the dumbbells. Slowly raise them up to the side until the dumbbells get just over shoulder height. Pause, and then slowly lower them.
Front Dumbbell Row
Stand with your knees slightly bent and feet shoulder-width apart. Hold the dumbbells in front of your body and draw them up to your chest keeping your elbows out to the side and angled up. Pause, and then slowly lower them.
Stand with your knees slightly bent and feet shoulder-width apart. Hold the dumbbells in front of your body and curl them to your shoulders smoothly. Squeeze the biceps at the top of the movement before lowering them slowly.
Dumbbell Cross Punches
Stand with your knees slightly bent and feet shoulder-width apart. Hold the dumbbells at chest height. Twist to the right and punch your left arm out to the right. Reverse the motion to the left and punch out your right arm to the left; that is 1 repetition.
With your feet close together bend your knees and lean forward at the waist in a 45 degree angle. Hold the dumbbells in your hands and keep your elbows at your sides against your ribs with your hands hanging down. Straight out the arm smoothly to ‘kick-back’ the dumbbell. It is okay if your elbows rise up to become parallel with the floor. Pause and squeeze the triceps before letting the arm come back to the bent angle.