Women can have lean, muscular arms by following a specific resistance training regimen targeting both the triceps and biceps muscles. They can get rid of flabby arms and wear sleeveless shirts with confidence by using free weights to sculpt arms. Exercising with free weights recruits multiple muscle groups during each movement, offering a better physique-shaping workout than using machines. Before starting a resistance training regimen women should consult a physician.
Close Grip Barbell Press
The close grip barbell bench press helps to tone up your upper arm. Lie on a flat bench and grasp a barbell with a grip slightly less than shoulder width. Lift the bar until your arms are fully extended. Slowly lower the bar until it touches your middle chest, keeping your elbows close to your body to place emphasis on the triceps muscles. Pause for a second and press the bar back to the starting position. Take three sets of 10 repetitions. Rest for one minute between sets.
Dumbbell Preacher Curl
Dumbbell preacher curls help to add a peak to your biceps muscles. Grasp a dumbbell in each arm and extend your arms across a preacher station. Slowly curl each weight until the weights reach shoulder height. Avoid bending your wrists to place emphasis on your biceps. Lower the weight to the starting position. Do two sets of eight to 10 repetitions. Rest for one minute between sets.
Dumbbell Triceps Kickback
Triceps kickbacks add lean muscle mass and definition to your triceps muscles. Kneel on a bench, supporting yourself with one hand and grasping a dumbbell with the opposing hand. Keep your upper arm parallel to the floor and bend your elbow at a 90 degree angle. Extend your arm fully, forming a kickback motion with the weight. Hold for a second when your arm is fully extended then slowly return to the starting position. Contract your core muscles during the exercise to maintain stability. Do three sets of 15 repetitions for each arm. Rest for one minute between sets.
Considerations
An article on the Bodybuilding.com website suggests using a spotter during close grip bench presses if you are new to the exercise. A spotter can help you use the proper form and reduce the risk of injury. As an alternative to using a straight bar you can do close-grip bench presses with a lighter EZ curl bar. Consider adding three to four days of aerobic exercise for 30 minutes each day to improve your heart health, shed fat and help define your arms. Run on the treadmill or go for a brisk walk to engage in cardiovascular activity.
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