Every woman wants strong, visual arts, because not only do they help you look good, but they also shape your triceps and biceps to help you move more efficiently and ensure optimal joint health. And since your triceps are an important part of your upper body, you need to develop a toned and beautiful body, so add arm training into your routine.
Also, whether you decide to go to the gym or work out at home, free weights like dumbbells are your best bet. Don’t be afraid to lift heavier weights than you’re used to, because just because you lift heavy weights doesn’t mean you’ll end up with bulging man arms. And using small 5 pound weights won’t help you get the toned, sculpted look you’re going for, because your muscles need to feel some pressure to make a change, so grab your weights, hit the gym or find a spot at home.
And then follow these 6 exercises below to get those strong, toned arms you want.
Weight training for women: how to get sexy, sculpted triceps and biceps?
- Biceps: Traditional Flexion
You need to do 3 sets x 20 reps.
-How to do it:
First of all, you should hold a pair of dumbbells at your sides with your palms facing forward, then you should keep your back straight and your chest high and without moving your arms, you should bend your elbows and curl the weights towards your shoulders. Then you should squeeze your biceps as hard as you can and slowly lower the dumbbells back down to the starting position, which counts as one repetition.
- Biceps: Hammer curls
You need to do 3 sets x 20 reps.
-How to do it:
For this exercise, you need to hold a pair of dumbbells at your sides with your palms facing each other, then keep your back straight and your chest up, then you need to bend the dumbbells towards your shoulders by bending your elbows until your forearms are perpendicular to the floor and hold for a second, squeezing your biceps as you do so. Then return the dumbbells to the starting position and this counts as 1 repetition.
- Biceps: Wide bend
You need to do 3 sets x 20 reps.
-How to do it:
First, hold a pair of dumbbells at your side with your palms facing each other, then keep your back straight and your chest up. Next, extend your arms outward on each side (more than 90 degrees), pushing your elbows toward your ribs and palms up. Next, you should curl the dumbbells toward your shoulders by bending your elbows until your forearms are perpendicular to the floor and hold this position for a second, squeezing your biceps. Then you should return to the starting position, which counts as one repetition.
- Triceps: Kickbacks
You should also do 3 sets x 20 reps.
-How to do it:
First, you need to stand with your feet hip-width apart, then you need to lean your body forward while keeping your core tight and your back flat, sticking your butt out and locking your elbows to your sides. Then, pressing the weight back and stretching the arms to fully lock them in, you should return to a 90 degree angle with control and try not to swing the weight, then squeeze and hold for 2 seconds while your arm is extended for an extra burn.
- Close Grip Dumbbell Presses
You should do 3 sets x 20 reps.
-How to do it:
So you need to lie with your back flat on a mat and your legs bent with your feet on the floor, then hold dumbbells straight over your shoulders with your palms facing in and making sure they are shoulder width apart. Next, you should bend your elbows so that the dumbbells are over your chest. And while keeping your elbows tight to the sides of your body, then straighten your arms to return to the starting position.
- Elongated cross-body extension with dumbbells
You should also do 3 sets x 20 reps.
-How to do it?
To do this exercise, you need to first lie on a flat bench (or on the floor), then you need to hold a dumbbell in one hand, with your arm extended over your shoulder and the palm of your hand facing out. Then, when the head of the dumbbell touches your shoulder, do the opposite movement. Then return to the starting point and place your non-active hand lightly on the outside of your active elbow to stabilize and support it, to maintain proper form.
Source: Team Fitness Training.
