You can change the shape of your arms without becoming bulky. Professional female bodybuilders sustain a very demanding training program and eat a specific diet to build such heft. Plan to lift weights at least three times a week to get visible results in about three months. Get medical clearance from your doctor if you have any serious health issues before starting a new exercise plan.
Standing Dumbbell Alternate Biceps Curls
Begin with biceps curls by holding 3- to 5-lb. dumbbells in each hand. Hold the stems of the dumbbells as if you were holding a tennis racket. Stand with feet apart hips-width distance, keeping your head and chest tall, lower abs drawn in towards your lower back to protect it. Keeping your knees slightly bent, begin with arms by your sides and hands low. Lift the right hand, bending the elbow and draw the dumbbell in towards your right shoulder. Pause before lowering the weight. Repeat on the left side. Keep your shoulder blades on the back and avoid rolling your shoulders forward. Do eight to 12 reps for one set, gradually working up to three sets.
Seated Triceps Extension
Work the opposing muscle group by doing seated dumbbell triceps extensions. Sit on a flat bench with feet flat, knees bent and lower abs drawn in toward the spine. Hold a 5- to 10-lb. dumbbell with both of your hands so that cup the stem of the dumbbell with your hands. Lift the weight above your head with elbows bent, keeping your head and chest tall. Extend your arms to straight, lifting the weight toward the ceiling. Pause before bending the elbows and lowering the weight. Do eight to 12 reps for one set and build up to three sets.
Alternate Front Raises
For pretty shoulders, do front raises with 5- to 10-lb. dumbbells. Stand with feet hip-width apart, knees slight bent, head and chest tall, and lower abs engaged. Lightly rest each hand with its dumbbell on the top of each thigh. Keeping your lower abs drawn in and elbow slightly bent, lift the right arm until your hand is at the level of your shoulder. Pause and lower the weight. Repeat on the left side. Do eight to 12 reps, for one set and build up to three sets.
Shaping Shoulders
Sit on a flat bench, feet flat and knees bent and use a 3- to 5-lb. dumbbell to work all three rotator cuff muscles of the shoulder. Holding the dumbbell in your right hand, bend the elbow to about a 90-degree angle. Hold the weight so it is almost brushing your left arm and draw it out to the right until it is past your right thigh. Bring it back to the left and repeat for seven to 10 reps. Repeat on the left side. Make the movements smooth.
Taken together, all of these dumbbell exercises work all of the muscles of the arm without risking the wrist or joints of the shoulders. Do them three times a week to shape biceps, triceps and deltoids of the shoulders without creating bulk.
Member Comments