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Arm Workout Routines for Women

by
author image Carrie Cronkite
Carrie Cronkite started freelance writing in 2010. She has published work with various websites, specializing in health, wellness and nutrition. Cronkite has worked in various fields of nursing for over 13 years, including nephrology. Cronkite holds a Bachelor of Science in nursing from the University of Fort Kent in Maine.
Arm Workout Routines for Women
Exercising your arm muscles may give you the arms you've always wanted. Photo Credit malyugin/iStock/Getty Images

Just a few minutes a day of exercising your arms may give you the arms you've always wanted -- lean and attractive looking. An exercise routine for your arms works your biceps, the large muscles in the front of your upper arms; triceps, the muscles in the back of your upper arm; and the deltoid muscles at the side of your upper arm.

Push-ups

Push-ups work your entire arm by just using the weight of your body. If you can't do regular push-ups, do a modified form by pushing up on your knees instead of your toes. Aim to do 10 to 20 push-ups daily and slowly working up to more.

Biceps Curl

This exercise tones the front of your upper arms. Stand with legs shoulder-width apart. Take a dumbbell in each hand with palms down. Turn your right palm upward and slowly lift the dumbbell to your chest, then slowly lower it to the starting position. Repeat with your other arm. Do 25 repetitions with each arm, or do both arms together. Start with lighter dumbbells and slowly work up to heavier ones.

Triceps Press

This exercise tones the back of your upper arms. Stand with your legs shoulder-width apart. Hold a dumbbell in each hand over your head. Take a big step forward with one of your legs and lean forward. Slowly raise the dumbbells behind you with your palms facing the ceiling. Raise the dumbbells as far as you can and slowly back down. Do 20 repetitions and change legs halfway. Start with lighter dumbbells and slowly work up to heavier ones.

Deltoid Press

Stand with legs shoulder-width apart. Hold dumbbells a little higher than your shoulders with palms facing forward. Slowly raise the dumbbells over your head and back down again, slowly. Repeat 25 times. Start with light dumbbells, slowly working up to heavier ones. This exercise tones the sides of your upper arms.

Triceps Dips

Sit on the edge of a work bench, with your hands grasping the bench behind you. Slowly push your body away from the bench, with the heels of your feet supporting you. Slowly dip your bottom down almost to the floor and slowly raise up again. You will feel the back muscles of your upper arms during this exercise. Do two sets of 10 dips, slowly working up to three sets of 15 to 20 dips.

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