Weight Training Workouts For Women's Arms

Incorporate weight training workouts for women's arms into your fitness routine. Such workouts will provide your arms with muscle definition without adding bulk or creating an unfeminine look. In addition to improving your appearance, strong, toned arms will make you feel more confident in strapless dresses, tank tops and sleeveless shirts.

Misconceptions

While you can build muscle in your arms and create definition, you won't be able to see it if it's covered by a layer of fat. Spot training is simply not possible, so the first step in getting a sleek upper body is to follow a healthy, low-calorie diet. You also need to increase your calorie-burning cardio workouts so you lose weight and body fat.
Don't be afraid of using significant resistance--this won't create huge muscles. Building muscle takes hard work and a genetic propensity to become large. Women generally don't have the hormones or muscle fiber size to naturally obtain enormous muscles, according to Lou Schuler's "The New Rules of Lifting for Women."

Target Muscles

Your arm workout should target the two-headed biceps muscle at the front of your upper arm, as well as the three-headed triceps muscle at the back of your upper arm. Well-developed shoulders and forearms also help your upper body look balanced.

Machines and Free Weights

If you're a beginner, use machines that adjust with a pin until you learn proper form. Biceps curls and triceps extension machines usually are available in most health clubs. As you become stronger, move on to free weights. They'll help you develop muscles that assist in the movement--such as your abs and back--as well as your primary arm muscles. Use a barbell to perform biceps curls and a close grip barbell bench press for your triceps. Use dumbbells to perform hammer curls, which focus on your biceps, and triceps kickbacks.
If you don't have access to weights, perform such bodyweight exercises as push-ups and dips for your triceps. Train your biceps with curls--use jugs of laundry detergent to perform this exercise at home.

Repetitions and Sets

Beginners should start with just one set of 10 to 12 repetitions for each exercise. Work your way up to three sets of each exercise, resting for a minute between sets. Use weights heavy enough to make the last few repetitions of each set very challenging to perform with good form. Always warm up before your routine. Perform a few curls and extensions with very light weights.

Warning

Leave at least 48 hours between arm workouts. When you lift weights, you create micro-tears in your muscles. Your muscles need time to rest so they can repair the micro-tears and grow. Without the rest time, you will not achieve the results you desire. Failure to rest between workouts may result in injury.