Women want sleek, sexy, well-toned arms, but often shy away from lifting weights. They are afraid of developing bulky, masculine-like muscles. The truth is, however, that women do not have enough testosterone to develop the amount of muscles a man has. Strength training with light weights is beneficial as the weights help burn calories, leading to weight loss. Women should incorporate strength training as well as cardiovascular training into their regular workout routine.
Stand with your feet shoulder-width apart, your back straight, chest up and shoulders relaxed. Hold a dumbbell in each hand, with your arms down at both sides of your body. Keep your elbows at your waist, and slowly bend the right arm until the dumbbell is in front of your shoulder. Squeeze your bicep and hold for two counts. Return to starting position and repeat on the other arm to complete one repetition. Finish with three sets of 15 repetitions. This exercise will help tone the biceps, which are the muscles in the front of your arms between the shoulder and elbow.
Seated Overhead Dumbbell Extension
Sit on a flat bench firmly holding the inner plate of a dumbbell with both hands. Lift the weight overhead to the starting position, with your shoulders and arms back. Lower the weight behind your head, keeping your elbows close to your ears. Hold this position for two counts and return to starting position. Complete this exercise with three sets of 15 repetitions. This exercise will help tone the triceps, the muscles located in the back of your arms between the elbow and shoulder.
Dumbbell Upright Row
Stand with your feet shoulder width-apart, back straight and chest up. Hold a dumbbell in each hand with your palms facing your thighs. Pull the weights up while keeping them close to your body. Remember to lead with your elbows, bending them until the dumbbells are just underneath your shoulders. Hold this position for two counts and return to starting position. Complete this exercise with three sets of 15 repetitions. This exercise will help tone the shoulders.
Front Dumbbell Raise
Stand with a dumbbell in each hand in front of your thighs. Keep your feet shoulder-width apart and your knees slightly bent. Lift both arms straight out in front of you until the dumbbells are at shoulder level. Hold for two counts and return to starting position. Complete this exercise with three sets of 15 repetitions. This exercise will help strengthen and tone the shoulders.
- "101 Workouts for Women"; Editors of "Muscle & Fitness Hers"; 2007
- "Fitness"; Top 10 Arm Moves; Lexi Walters;