Regular weight training in women raises self-esteem, improves strength and muscle tone, boosts the immune system, reduces the risk of developing diabetes and helps fight the aging process, says Fitness Magazine. Many women shy away from weights because they don't know how to use the equipment or are afraid of bulking up. But according to William Kraemer, Ph.D., professor at the University of Connecticut School of Medicine, women lack the hormonal make-up that allows men to build bulky muscles. You can improve your health and develop strong, toned arms with a few simple weight exercises.
Triceps Pushdowns
The cable machine consists of a large rectangular metal frame with a weight stack at each end. The weight stacks attach to pulleys with swappable handle attachments. If you are new to the gym, the cable machine is a simple place to work nearly any muscle in your body, according to "Fitness Magazine."
Triceps pushdowns work the triceps along the back of your arm. Attach the angled bar to the pulley, and raise it to the top of the tower. Grip the bar with your palms facing in. Pull the bar down until your arms are extended and the bar touches your upper thighs. Slowly return to the starting position.
Barbell Bicep Curls
Bicep curls work your bicep muscles on the top front portion of your arm as well as your forearms with a simple motion. Look for the short, bent bars with pre-attached weights at your gym. Stand and grip the bar with your hands shoulder width apart.
Start with your arms extended down in front of you, palms facing forward. Moving only your forearms, raise the bar toward your chest. Squeeze your biceps at the top of the motion, and slowly return to the starting position. Bicep curls can also be performed with dumbbells or a bar attachment on the cable machine.
Dumbbell Hammer Curls
Hammer curls hit your biceps from a different angle using another simple movement. Hold a dumbbell in each hand, and start with your arms at your sides, palms facing toward your body. Keep your upper arms still while you bring the dumbbells up toward your shoulders. Squeeze your bicep at the top of the motion, and slowly return to the starting position. Do not rotate your forearm during the exercise. The entire motion should resemble hammering a nail.
Shoulder Press
Most gyms have a shoulder press machine that works the front, sides and top of your deltoids. If your gym does not have a shoulder press machine, perform the same movement with dumbbells or a barbell. Adjust the seat so your elbows are at shoulder level when you sit down and grab the handles. Grip each handle with your palms facing forward. Push the handles up above your head while engaging your abdomen. Slowly lower the weight back until they sit just above the unused weight stack. Avoid locking your elbows as you raise the weight.
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