Effective arm exercises for women at home

How to get your arm muscles in shape by doing just 15 minutes a day? Train according to our system and always be at your best - you are guaranteed beautiful female arms and shoulders!

It is the hands that reveal a woman’s age and directly indicate how much time she devotes to physical activity. Training the arm muscles really works wonders: toned and rounded shoulders, graceful forearms and thin wrists emphasize femininity and allow you to wear any clothes.

Don’t deprive yourself of this little feminine joy, especially since there are no age restrictions here. These magical exercises that you can do at home will help everyone.

Here's the good news: the arms, upper back and shoulders physiologically contain little fat, so the effect of the exercise will appear immediately. A system of exercises for training the arm muscles for girls will strengthen the back and shoulder joints, improve posture, and make the arms elastic and beautiful.

Exercises for beautiful hands at home

Take small dumbbells of 3 or 5 kg and perform all exercises non-stop, performing 15-20 repetitions in each. Pause for a minute between sets and start over. In one workout you need to complete 3 laps of the entire complex. To get results, it is enough to exercise only 2-3 times a week.

Let's look at the basic exercises for biceps and triceps

Dumbbell biceps curl

Take dumbbells in your hands and stand straight, feet shoulder-width apart. Bend your arms slightly at the elbows, and bend your legs at the knees, keeping your back straight. Turn your arms with your palms forward and, keeping your body static, lift the dumbbells to your shoulders. Smoothly return to the starting position.

Alternating dumbbell curls while standing

Standing Pronated Grip Dumbbell Raise

Stand up straight and hold dumbbells with a pronated grip (palms facing down). The arms are extended along the body. As you exhale, contracting your biceps, lift the dumbbells to shoulder level. At the top point, pause for a second. Make sure you only work your forearms.

Standing Pronated Grip Dumbbell Raise

Dumbbell floor press

Lie on the floor with dumbbells in your hands. Bend your knees and straighten your arms in front of you. As you inhale, lower the dumbbells until your elbows touch the floor. Pause and, as you exhale, press the dumbbells up.

Dumbbell floor press

French bench press

Take dumbbells in your hands and lie on a bench with your feet on the floor, feet slightly wider than your shoulders. Raise the dumbbells above you and behind your head (approximately 110 degrees). At the same time, turn your palms towards each other. Bend your elbows at right angles and lower the dumbbells to either side of your head. Return to the starting position.

French bench press with dumbbells

Close grip bench press with dumbbell

Lie across a horizontal bench. Take a dumbbell and hold it with your arms straight above your chest. Hold the dumbbell so that the inside of the disc rests on your palms. Lower the dumbbell to your chest. Straightening your elbows, lift the projectile to the starting position.

Close grip bench press with dumbbell

Dumbbell extension from behind the head

Stand with your feet shoulder-width apart. Hold a dumbbell overhead with both hands. The weight is located in the palms. As you inhale, lower the weight behind your head until your forearms touch your biceps. The shoulders remain motionless. As you exhale, return to the starting position.

Dumbbell extension from behind the head

Standing one-arm triceps extension (with dumbbell)

Stand up straight. Straighten your arm with the dumbbell above your head. Palm facing forward. Keeping your upper arm and elbow close to your head, inhale and lower the weight behind your head in a semicircular motion until your forearm touches your biceps. As you exhale, contracting your triceps, lift the dumbbell back up.

Standing one-arm triceps extension (with dumbbell)

One-arm triceps extension (with dumbbell)

Hold the dumbbell with one hand. Bend your knees slightly and tilt your body almost parallel to the floor. The upper arm should be close to the body, and the forearm should be pointed towards the floor. As you exhale, contracting your triceps, straighten your forearm back parallel to the floor. As you inhale, return the dumbbell to its original position.

One-arm triceps extension (with dumbbell)

To conclude the review of exercises, we can recommend several complex movements to activate all groups of arm muscles. They can be performed both at the beginning and at the end of an arm workout at home.

Lifting dumbbells forward and to the sides

Stand up straight. Hold dumbbells with straight arms along your torso. Bend your elbows slightly and lift the dumbbells in front of you to shoulder level and spread your arms out to the sides. Next time, start by raising the dumbbells to the sides, and then bring your arms together in front of you.

Lifting dumbbells forward and to the sides

A fight with a shadow

Holding dumbbells, stand with your feet shoulder-width apart and bend your knees. Raise the dumbbells to your chin and turn your arms with your palms facing each other. Pull your left hand to your right shoulder parallel to the floor and return it to its place. Repeat the exercise with your right hand. This is one repetition.

Arm muscle training for girls

Alternately lifting dumbbells forward and to the sides

• 1 set of 20 reps
• Body part: Shoulders Equipment: Dumbbells

Standing dumbbell curl

• 3 sets of 20 reps
• Body part: Biceps Equipment: Dumbbells

Dumbbell floor press

• 3 sets of 20 reps
• Body part: Triceps Equipment: Dumbbells

Close grip bench press with dumbbell

• 3 sets of 20 reps
• Body part: Triceps Equipment: Dumbbells

One-arm triceps extension (with dumbbell)

• 3 sets of 20 reps
• Body part: Triceps Equipment: Dumbbells

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Now you know how to make your hands beautiful by spending just 15 minutes a day, 2-3 times a week. Agree, this is not at all difficult, and you will see the effect very soon.

Check it out by going to a party in a beautiful open dress and feel how great it is to feel your body toned and strong, and yourself incredibly attractive.

Stretching after arm training

Standing biceps stretch

• 3 sets of 10 seconds
• Body Part: Biceps Equipment: No

Stretching the muscles of the chest and front of the shoulder girdle

• 3 sets of 10 seconds
• Body Part: Chest Equipment: Other

Triceps stretch

• 3 sets of 10 seconds
• Body part: Triceps Equipment: Body weight

Kneeling Forearm Stretch

• 3 sets of 10 seconds
• Body Part: Forearms and Wrists Equipment: No

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You no longer have anything to hide and nothing to fear. You completed this arm workout for women 100%, so let's say “thank you” to your loved ones for taking the time to do it.

A little theory: how to train women?

Women's arms can be pumped up with strength training. There is an opinion that they cannot be practiced by the fair sex, as they will form too much muscle mass.

In fact, there is no need to be afraid of this - it is not at all easy to do, since it is necessary to use large weights, and this, given the characteristics of the female body, is almost impossible. Women's muscle mass is ten percent less than men's. For this reason, volume growth is much slower compared to representatives of the opposite sex.

The goal of training is not to increase muscle volume, but to correct and work out problem areas.

In particular, to strengthen arm muscles and burn fat deposits, instructors recommend choosing a minimum weight and repeating the exercise up to ten times. After the muscles have strengthened, you can gradually increase the weight of the projectile and the number of repetitions. But you must always start with minimal loads! Before giving loads, you need to prepare and strengthen the muscles.

If you have never exercised, it would be a good idea to consult your doctor.

Carefully! You should not use weights during menstruation or with certain diseases of the spine and joints.

Sports nutrition

Health and general tone of the body requires careful treatment and constant support: an active lifestyle, proper nutrition and taking special supplements - vitamin-mineral complexes, omega-3, antioxidants and glutamine for joints and ligaments.

These drugs contain elements necessary for the proper functioning of your body during intense training.

Causes of deficiencies

Girls just starting to work on improving their contours will find it difficult. You need to be patient, because the result does not come immediately, but with constant work, the muscles will take on their ideal shape.

It is better to prevent problems by doing preventive physical exercises. But overweight women don’t need to be upset. There are many ways to remove these shortcomings.

The causes of sagging and sagging are different:

• high-calorie foods;
• passive lifestyle;
• lack of physical activity;
• genetics.

But regular special exercises , in which the load is placed specifically on the muscle group of the limbs, will help to cope with problem areas. By performing them as the trainers advise, results can be achieved in just a month.

And if you add dumbbells, the time it takes to achieve ideal shape will be significantly reduced.