Girls can develop larger, stronger arms by following a strict resistance training program. If you want bigger arms for competitive sports or simply want to add muscle to your frame, training your biceps and triceps with free weight promotes hypertrophy, or muscle growth. Your arm muscles stabilize the weight throughout the entire exercise range of motion, placing great stress on your triceps and biceps muscle. The sustained stress results in optimal muscle mass gains.
Step 1
Do close grip EZ curl presses to build larger triceps muscles. Have a spotter hand you the bar. Grasp the bar with a shoulder-width grip. Lower the bar to your chest, keeping your elbows in. Extend your elbows, continuing movement until your arms are fully extended. Do four sets of eight repetitions for bigger triceps. Rest 90 seconds between sets.
Step 2
Do dumbbell kickbacks to develop bigger triceps muscles. Place your right knee on a flat bench. Grasp a dumbbell with your left hand. Support your upper body by placing your right hand on the flat bench. Extend your left elbow until your arm is parallel to the floor, keeping your upper left arm stationary during the movement. Bend your left elbow until your forearm is perpendicular to the floor. Repeat movement with right arm. Do four sets of eight repetitions to increase triceps size, resting 90 seconds between sets.
Step 3
Do standing EZ bar curls to increase biceps muscle size. Pick up the bar using an underhand shoulder-width grip. Raise the bar until your forearms are perpendicular to the floor. Keep your elbows close to your body to place emphasis on your biceps muscles. Slowly lower the weight until your arms are fully extended. Do four sets of eight repetitions to develop larger biceps. Rest 90 seconds between sets.
Step 4
Do EZ bar preacher curls to develop larger biceps and forearms. Sit on a preacher bench. Position your upper arms against the supporting pad. Grasp the curl bar with an underhand shoulder-width grip to place emphasis on your biceps and forearms. Lift the bar until your forearms are perpendicular to the floor. Extend your elbows until your arms are fully extended. Do four sets of eight repetitions, resting 90 seconds between sets.
Tips and Warnings
- Girls should use an EZ curl bar instead of an Olympic barbell for a lighter weight alternative. Train with a spotter to reduce the risk of injury and maintain proper exercise form. Consult a doctor before starting a resistance training program for girls.
Things You'll Need
- Ex curl bar
- Set of dumbbells
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