Now by arm candy I don’t mean that hulky man that is holding onto you. I mean your lean mean arms.
The arms are one of the body parts that are constantly exposed. They are always naked, especially in the summer. So wouldn’t that mean that they need to be fiercely sculpted? (ok how about not so jiggly then).
These 10 simple exercises are a GREAT way to rev up that metabolism and get yourself started on the path of having some serious arm candy. Be the envy of your friends with those beautifully sculpted arms. The time is now and no more excuses!!!
Best Arm Exercises For Women
10 Arm-Sculpting Exercises You Need For Your Big Day
March 9, 2016 by Lizzie Fuhr
1. Bicep Curl and Overhead Press
Works: Biceps and shoulders
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
- Bend the elbows, coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
- Perform two to three sets of 10 to 12 reps.
2. Lateral Arm Raises
Works: Deltoids
- Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Start with the right side first. With control, keep your arm straight (but don’t lock that elbow), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor.
- Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision; your arm isn’t directly out to the side, but slightly forward.
- Do the same move with your left arm.
- Then do both your right and left arms at the same time.
- Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.
3. Overhead Triceps Extensions
Works: Triceps
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air and then slowly bend the arms to lower. This counts as one rep.
- Complete two to three sets of 10 to 12 reps.
4. Bent-Over Reverse Fly
Works: Shoulders and upper back
- Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
- Complete two to three sets of 10 to 12 reps.
5. Skull Crushers
Works: Triceps
- Grab a set of dumbbells, and start by lying on your back with the knees bent.
- With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
- Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
- Lift your arms back to starting position. This is one rep.
- Complete two to three sets of 10 to 12 reps.
6. The Bicep-and-Deltoid Squeeze
Works: Biceps, deltoids
- Sit cross-legged on the floor and hold your weights. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. Keep your shoulders down and your wrists in line with your elbows.
- Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders. Keep your muscles engaged, and move back to starting position.
- Do 10 counts, and repeat for three sets.
7. Elbow Plank
Works: Chest, shoulders, biceps, core
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold for as long as you can. Aim for 20 to 30 seconds in the beginning, and work your way up to one minute as you get stronger.
- Repeat three times.
8. Superman
Works: Spinal muscles, back of shoulders
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated U shape with your body — back arching and arms and legs several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Do three sets of 12.
9. Side Plank
Sit on your left side with your legs slightly bent and your feet stacked.
- Place your left hand about 12 inches from your pelvis.
- Push your hand into the ground and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
- Hold for 30 seconds, and switch sides to complete one rep.
10. Triceps Dips
Works: Triceps
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Move your booty in front of the bench, with your legs bent and feet placed about hip-width apart on the floor.
- Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, slowly press off with your hands and push yourself straight back up to the starting position.
- Do 12 to 15 reps.
Pick up the weights and get started. Rocking arms are just a dumbbell away!!
To your health!
Much Love,
