Women who routinely exercise often cite their arms as a major trouble spot needing attention. Unlike men, most women want to develop sleek, toned and sexy arms that demand attention. One of the best tools for the job is the simple dumbbell. There are many different dumbbell exercises, with a wide range of dumbbell weight --- starting as low as 2 lbs. -- making it the ideal tool for women of many fitness and experience levels.
Alternating Dumbbell Curls
The dumbbell curl works the biceps muscles in the front of your arm. Start by grasping a dumbbell in either hand, with your palms facing forward and your arms straight along your sides. Keep your back straight, your feet shoulder-width and your knees slightly bent.
Begin lifting the weight in your left hand, bending your elbow, until the weight touches your shoulder. Hold briefly, contracting your biceps, before lowering to the start position. Do the same with your right hand, completing one repetition. Keep your elbow pinned at your sides throughout the movement. Perform two to three sets of eight to 10 repetitions, alternating arms.
Overhead Extension
The overhead extension works your triceps muscles. Hold a dumbbell in each hand with your hands overhead. Stand with your feet wide enough apart for balance, bending your knees slightly. Keeping your wrists straight, lower the left dumbbell behind your head bending your arm at the elbow until your forearm is horizontal with the floor. Return to the start position and repeat with the opposite arm. Keep your arm near your head---your elbow pointing at the ceiling throughout the movement. Perform two to three sets of eight repetitions each.
Chest Press
The chest press works the triceps in your upper arms and chest muscles. Lie on the floor faceup, or on a bench if available. Bend your knees and keep your feet flat on the floor. Grasp a dumbbell in each hand with your palms facing forward, and extend your arms completely. Begin the exercise by lowering your arms slowly until your triceps are horizontal to the floor. Push the weight back up to the start position, completing one repetition. Perform two to three sets of eight repetitions.
Triceps Kickback
The triceps kickback works the muscles in the back of your arms. Grasp a dumbbell in each hand with your palms facing inward. Bend your arms at the elbows so that your forearms are horizontal to the floor --- the dumbbells in front of your shoulders. Bend at the waist slightly, and extend your left leg behind you, maintaining your balance. Begin the exercise by bringing the dumbbells straight back to the rear six to 12 inches, straightening and locking your arms before returning to the start position. Perform eight repetitions and repeat with the opposite leg, completing one set. Perform three sets of eight repetitions each.
References
- Real Womens Fitness; Upper Body Exercises; Top 5 Arm Toning Exercises; 3-Alternating Dumbbell Curl
- "Best Health"; Get Healthy; Fitness; 8-Arm Exercises For Women; 6. Overhead Extension With Dumbbells
- "Best Health"; Get Healthy; 20-Minute Toning Workout; Chest Press
- "Women's Health"; Fitness; Hamstring Curl With Triceps Kickback
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