Arms are one area of the body that many women have problems with when trying to tone muscles. Sagging skin and muscle on the triceps at the back of the arm are typically a problem for women. Just as with men, specific weight exercises are an effective way to strengthen and firm up arm muscles.
Lying Triceps Extension
The lying triceps extension works the back of the arms, using a barbell or cambered EZ-curl bar. The exercise is referred to as "skull crushers" by some because of the proximity of the bar to your head, so use caution when performing it. Lie on a flat bench and hold the barbell above your face with straight arms and a narrow grip. Bend your elbows to lower the bar, stopping it just above your forehead. Straighten your arms to move the bar back to the start, flexing your triceps at the top. Repeat for eight to 10 reps.
Cable Biceps Curl
Performing a biceps curl with any type of weight will achieve some results, but using a cable keeps tension on the muscles throughout the entire movement. Attach a short bar to a low pulley cable machine at the gym and stand in front of the machine. Hold the bar at your thigh level with palms up. Slowly curl the bar up toward your shoulders and pause at the top while you flex your biceps. Lower the bar to your thighs and repeat for eight to 10 repetitions.
Dumbbell Kickbacks
The dumbbell kickback is an isolation movement designed to create definition in your triceps. Hold a light dumbbell at your side with your palm facing in and bend your knees slightly. Straighten your back and stick your butt out slightly, as you extend your arm behind you. Keep the upper part of your arm close to your body and lock your elbow at the top of the move so your triceps is fully flexed. Bend your arm back to the beginning and repeat eight to 10 times on each arm.
Peak Biceps Curl
The peak biceps curl is another cable exercise that keeps constant tension on your biceps. This one also helps create a defined "peak" when the muscle is flexed. To perform the movement, sit at a lat pulldown machine station and reach up to grab the bar with an underhand grip. Keep your hands roughly shoulder-width apart. Lean forward slightly and bend your arms to curl the bar behind your head, stopping at the base of your neck. Slowly straighten your arms and repeat for eight to 10 reps.
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