When you gain some extra weight, you usually get bigger in your hips and waist, but not in your arms. So, usually women don’t pay much attention to our arms. You start making them workout only after you notice that they became flabby. Don’t repeat this mistakes. Make sure to stick to split workout program that allow you to pay attention to all the groups of muscles.
It takes some time and efforts to see the result, as women are not likely to have sculpted and relief muscly arms, so you need to get ready for intensive training. We believe in you and we know that you will cope! Trust us, your beautiful upper body is definitely worth working out. Especially, since it will take you no more than 20 minutes per day. Check out the list of exercises that we have prepared for you today.
– Come to the ground on your knees. Tighten your core and maintain a flat back.
– Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
– Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
– Without locking your elbows, push yourself back to the starting position by straightening your arms.
#2. Side Shoulder Dumbbell Raises
– Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
– Hold your arms fully extended by your side, with your palms facing in to your body. – Keep your elbows close to your sides. This is the start position.
– Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
– Hold for a count of one while squeezing your shoulder muscles.
– Return to the start position in a smooth controlled movement inhaling as you do so.
– Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
– With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
– Bend the elbows and lower the weights to either side of your head.
– Extend your arms to return to the starting position.
#4. Bench Tricep Dips
– Sit on a chair with your hands either next to your hips or slightly under the hips.
– Lift up onto your hands and bring your hips forward.
– Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
– Push back up but don’t lock your elbows and repeat.
#5. Commando Rows
– Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
– Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
– Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#6. Exercise Ball Dumbbell Chest Press
– Carefully sit on a stability ball while holding a pair of dumbbells. Slowly walk your legs forward while you lie back on the ball. Only your upper back and shoulders should be on the ball.
– Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
– Slowly, press the dumbbells straight up but do not lock out your elbow. Pause and return to the starting point.
#7. Lying Chest Fly
– Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
– Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
– Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
#8. Dumbbell Bent Over Lateral Rear Delt Raises
– Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
– Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.