All girls should participate in cardiorespiratory and strength-training exercises as well as exercises that boost muscle endurance and flexibility, according to the U.S. Department of Health and Human Services. These types of exercises not only build strong bones and muscles but also help fight serious health conditions such as obesity, diabetes and heart disease. Girls who worry that upper arm exercises will result in huge, bulging biceps should not fear. Unlike guys, regular arm workouts will not result in large muscles for most girls. The type and shape of your body determines how muscles will show.
Step 1
Perform weight-bearing exercises such as inchworms, front planks, pushups and pullups, which not only strengthen your upper arms, they also strengthen your chest, abdominal, shoulder and back muscles, too. If you are unable to perform a pushup, start while resting on your knees or stand in the corner of a room and perform wall pushups.
Step 2
Perform three sets of 10 upper arm exercises that involve weights including dumbbell biceps curls, barbell bench presses, overhead triceps extensions, barbell bent-over rows, barbell push presses and dumbbell preacher curls. Start with an amount of weight that allows you to perform the exercise yet feels heavier to lift toward the end of your reps.
Step 3
Use weight machines. Perform three sets of 10 of body-weight dips using the dip bars or the chin-up bar to perform chinups. Lie down on a bench and perform various upper arm exercises such as the bench press or decline bench press. Again, start off with a weight amount that allows you to perform the exercise yet feels heavier toward the end of your reps.
Step 4
Jump rope. Not only does it burn a lot of calories but it also works your upper body and arm muscles. Use a weighted jump rope to make your workout more challenging.
Step 5
Do yoga. Many yoga moves and poses help strengthen major upper arm muscles, including the biceps and triceps. Perform a shoulder stand, head stand or the bridge pose.
Tips and Warnings
- Always spend a few minutes warming up and cooling down your muscles. Drink plenty of fluids while you work out.
- Avoid overtraining. Your body needs time to repair and build stronger muscles. Schedule a day off from exercise every few days or so to allow your body to rest. Signs of overtraining include excessive fatigue, chronic pain, loss of appetite, problems with menstruation and difficulty sleeping.
References
- GirlsHealth.gov: Fitness Basics
- American Council on Exercise: How Women Build Muscle
- My Dr for a Healthy Australia: Strength Training Exercises
- American Council on Exercise: Arm Exercises
- Fitness; Right to Bare Arms: Upper Body Workout; Bob Harper
- Yoga Journal; Arms Control; Julie Gudmestad
- American Council on Exercise: Top 10 Signs You're Overtraining
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