Sexy Arm Exercises for Women

What woman doesn’t want to pull on a tank top or strapless summer dress and think, “Wow, my arms look good in this.” With a few simple exercises a day, you can increase muscle mass, tone and sculpt sexy arms.

Military press

The basic military press is an effective exercise for toning shoulder muscles. Start with a dumbbell in each hand and your palms facing away from your body. Rest the weights on your shoulders, then press the dumbbells overhead until your arms are straight. Return to the starting position. Perform three sets of 15 reps. To increase this move's difficulty, alternate your arms. This keeps tension on both shoulders and causes your body to work twice as hard. It can also be done with a weighted bar. Vary weight and reps to prevent your body from adapting to the workout.

Overhead curl

While holding dumbbells extend your arms out to the side at shoulder level, palms facing up. Curl weights in, making a 90-degree angle with your arm. Perform three sets of 10 reps. From the same starting position, bring your arm completely overhead in a modified lateral raise. Perform three sets of 10 reps, alternating with the curl.

Both exercises will tone and shape your biceps and shoulder muscles, giving your arms a sexy tone. This also strengthens your triceps and eliminates that embarassing jiggle under your arms. Pair these exercises with lower-body exercises such as lunges to increase the intensity and burn more calories.

Fly

Start with a dumbbell in each hand, and bring your hands together in front of your chest, keeping your elbows close to your sides. Then bring your arms apart, elbows slightly bent and weights pointed up.

This exercise will tone your pectoral muscles and your shoulder muscles. Start with light weights to reduce strain on your neck. This move can also be done on a yoga ball. If possible, do this move in front of a mirror to ensure proper form and help motivate you. Seeing your muscle tone while lifting makes your efforts seem worth it.

Bench Press

The classic bench press is performed with a bar on a standard weight bench. To make this exercise more effective, replace the bench with a yoga ball. The unstable surface causes you to engage your core. Make sure your neck and shoulders are supported on the ball to prevent undue strain on them. Keep your knees bent and your torso straight. Use a weighted bar or dumbbells. Raise them from chest level to straight above your body. Perform three sets of 10 reps. This works your pectoral muscles.This exercise can place some strain on your shoulders, so start with light weights and increase gradually An alternative to a bench press is a push-up. It works the muscles by using your own body weight and can be used to vary your routine.

References

• Triple Play
• The Women's Health Big Book of Exercises; Adam Campbell; 2010