You should participate in forms of resistance exercise at least three times per week. When you are working the arms as part of your resistance training, you can find several machines at the gym to use during your workout. If you don't have access to weight machines, you can still work your arms with the use of your own body weight or smaller pieces of exercise equipment such as dumbbells and resistance bands.
"Fitness" magazine chose the cable tower as its top weight machine pick for women. You can work the muscles in your arms by using the machine to perform exercises such as biceps curls and triceps extensions. To work the arms, grab the bar while positioning your hands in front of your thighs. Curl the bar upwards towards your shoulders. Lower the bar down to complete the exercise.
If you are looking for a cardio workout that also works the arms, choose an elliptical trainer. Elliptical trainers have you move your feet in an elliptical pattern to reduce impact on your joints. Trainers with attached ski poles allow your arms to pump back and forth during exercise. According to the American Council on Exercise, elliptical machines with ski poles effectively work the upper body while also increasing calorie burn. Grip the ski poles throughout the workout session to optimize benefits.
The incline press is one of the best all-around weight machines. It targets your chest muscles and your triceps. To operate the machine, you must grip the handles and push your arms outward until you have reached a full extension. Bring your arms back to starting position in a slow and controlled manner to complete the rep.
Assisted Chin-Up Machine
This was named one of the best weight machines by "Fitness" magazine. It targets the muscles in the biceps, shoulders and back. Using the machine along with your own body weight not only works these muscles, but also improves balance. To use the machine, grip the handles and stand on the weighted platform. Lower your body down until your arms are fully extended. Bend your elbows to return to the starting position.