Weight Arm Exercises For Women

Weight training exercises for the arms improve body composition, tone muscles, contribute to weight management and increase energy levels. Women who lift weights reap the aforementioned benefits while also lowering their risk for osteoporosis. According to MedlinePlus, a National Institutes of Health resource, osteoporosis is a medical condition when bones become brittle and weak and affects nearly half of all women ages 50 years and older. Weight training increases bone density and helps to reduce the risk of osteoporosis.

Hammer Curls

Hammer curls challenge the biceps, located on the front of the upper arms. Biceps rotate the forearm, flex the elbow and lift and pull objects towards the body. Strengthening them reduces arm fat and makes it easier to carry things like groceries or a handbag. Hold a weight in each hand and stand up straight. Lightly bend your knees, hang your arms by your sides and bend your elbows slightly. Face your palms toward each other. Slowly lift the weights toward your shoulders, stopping right before the weights make contact with them. Pause, then lower the weights to starting position. Repeat until you complete your desired amount of repetitions.

Dips

Dips strengthen the triceps, located on the back of the arms. The triceps extend the elbow and straighten the arm. The muscle is large; toning it improves body composition and contributes to muscular definition. Dip exercises decrease fat in this particular area of the arm. Sit on the edge of a workout bench. Place your palms on the edge of the bench, directly next to your hips. Walk your feet 24 inches out in front, keeping your butt close to the bench. There are two options: straighten your legs and dig your heels into the ground or remain in this bent-knee position. Choose your leg position, then tuck your elbows to your sides and lower your hips to the ground. Your elbows will bend as you lower; do not flare them while you are doing a dip. Stop when the back of your arms are parallel to the ground. Push up through your palms, straighten your arms and lift your hips to the start position. Repeat as necessary.

Push-Ups

Push-ups not only work the biceps and triceps, they also strengthen the core, chest and shoulder muscles. Push-ups require no equipment and build upper body strength. Kneel on all fours, position your shoulders directly above your hands and point your fingers away from your body. Extend your legs behind you and lift onto your toes. The closer your feet are to one another, the more the push-up will challenge your midsection. Adjust your hips and lower back so that they form a straight line with your shoulders, knees and heels. Slowly lower your chest towards the ground, bending and flaring your elbows as you descend. Stop when your chest is an inch from the floor. Press up through your arms and lift your body to the start position. Lower your knees to the ground if this is too challenging. Repeat until you complete your desired amount of repetitions.