The anatomy of a woman's arm is the same as that of a man. Two major muscles compose the upper, inner, outer and rear part -- the triceps and biceps. The biceps give the front of the arm a rounded, robust look, and the triceps have a long, lean look. Exercises involving elbow flexion and extension work these muscles, but by doing certain exercises you can place emphasis on the front and inside areas.
Biceps Curls
Biceps curls require the use of a barbell or dumbbells. A standard barbell weighs 45 lbs. If this is too heavy, use a padded body bar that is lighter. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width, underhand grip. Keeping your upper arms tight to your sides, lift the bar up until your palms face your chest. Squeeze your biceps forcefully for a second, slowly lower the bar and repeat. By placing your hands wider than shoulder-width apart, you will increase the emphasis on your inner biceps. If you use dumbbells, hold them down in front of your thighs with your palms facing forward. Lift them up the same way you did with the bar and lower them slowly.
Hammer Curls
A hammer curl works the biceps brachii in the upper arm as well as the brachioradialis, which runs down the front of the forearm. You need a set of dumbbells to do this exercise. Stand with your feet shoulder-width apart and hold the weights down at your sides with your palms facing inward. Keeping your upper arms still, raise the weights up toward your shoulders and squeeze your biceps forcefully. You will feel the brachioradialis working in your forearms at this point too. Slowly lower the dumbbells and repeat. A reverse curl with your palms facing down also targets the brachioradialis.
Straight Bar Pushdowns
A straight bar pushdown works the medial part of the triceps with the aid of a cable machine. Medial means toward the middle of the body. Attach a revolving bar to a high setting on one side of a cable machine and grasp it with an overhand grip. Your hands should be on the ends of the bar at this point, and your elbows should be bent. Keeping your upper arms tight to your sides, push the bar straight down to the front of your thighs and hold for a second. Slowly raise the bar back up and repeat.
Dips
Dips work all areas of the triceps with the weight of your body. You either need a bench or chair to do these. If you use a chair, sit near the front with your hands wrapped underneath the front edge. Keeping your knees bent and feet flat on the floor, scoot your butt off the chair and fully extend your arms. Slowly lower yourself down by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself back up in a steady motion and repeat.
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