Arm Workouts for Women

Exercise is important for the well-being of all people, gender notwithstanding. Exercise contributes to good health and a better quality of life, and also leaves you looking good. Even if your reasons for exercising are purely appearance-driven, the health benefits you reap cannot be denied. If it is toned arms you seek, the one thing you need to understand very clearly, is that you first need is to lose the flab. Only then will the well-defined muscles below begin to show. And be aware, it is not possible to lose fat only from your arms. You will need to do the right kind of exercises and follow a healthy abs diet to lose all the excess weight. The following are some tried and trusted arm workouts for women. Workouts are always started by warming up and stretching. My advice to you is to pick a weight that will allow you to complete between 8 and 12 repetitions. For best results, perform two to three sets of each exercise, and then move on to the next one. And most importantly, get sufficient rest (48 hours in the least) to allow your muscles time to recover between workouts.

Biceps

Standing Biceps Curl with Dumbbells
Position yourself so that your feet are shoulder-width apart and your knees slightly bent. Alternatively, you could sit in an upright position. Grab hold of each dumbbell with an underhand grip, so that your palms face forward. Assume your position with your arms hanging down by your sides. Now flex at the elbows, and curl the dumbbells up to approximately shoulder level, such that your palms face you. Ensure that while you do this, your elbows remain close to your sides. It is important not to allow them to move forward. Most people do this exercise, one arm at a time.

Hammer Curls with Dumbbells
This exercise requires you to assume the same position. This time, hold the dumbbells with your palms facing each other, and your arms hanging down at your sides. Once again flex at the elbows and curl the dumbbells up to approximately shoulder level. Keep your elbows firmly at your side, and try your best not to move them. This too may be done, one arm at a time.

Triceps

Lying Triceps Extension with Dumbbells
To get into position, first sit in an upright position on a flat bench and balance the dumbbells on corresponding thighs. Then, carefully lie back and bring the dumbbells to your chest with your palms facing each other. Now, push up till your arms are completely straight and the dumbbells are directly over your shoulders. Now, lower the dumbbells towards your forehead by bending your elbows, so that your arm now forms a 90°. Keep your arms from your shoulder to your elbow steady, and keep your elbows pointing forward.

Triceps Kickback with Dumbbells
Stand facing the bench, and then place your right knee and left hand on the bench. Your back should be flat and parallel to the bench. Grab hold of a dumbbell with your right hand and then raise your arm up, so that the shoulder to elbow portion (upper arm) is parallel to the floor, and the elbow to wrist portion (lower arm) is hanging straight down towards the floor, with your palm facing in. Now raise the dumbbell straight back until your arm is almost straight. However, be careful not to lock your elbow. Bring the dumbbell back down, keeping your upper arm parallel to the floor. Ensure that the movement is in your elbow, not your shoulder. When you've completed your right arm workout, invert your position and do the same movements with your left arm.

While performing these exercises, it is important to keep one's back and head straight throughout the routine. Shoulders too need to be stabilized, which may be done by squeezing shoulder blades together. These exercises provide good overall arm workouts for women. While performing any women workouts, it is as important to do the right exercises, as it is to use the correct technique.