There is a lot of variance between upper arm exercises. Some are astronomically more effective than others. And if you’re doing lots of the infective ones, you could spend an insane amount of time in the gym and not notice any results!
To make matters worse, every expert out there has a different opinion as to which arm exercises for women are best. You could develop a mental hernia trying to navigate all the opinions.
Luckily for you, I’ve been there and done that.
So without further ado, here are 4 essential arm exercises for women:
1. Tricep extensions. The best way to do these is overhead. They do an excellent job at targeting the long head of the triceps, the area where arm flab hangs from. Now if you really want to work this area, get a full stretch at the bottom portion of the movement. Just make sure you use lighter weights when doing this.
2. Narrow-gripped curls. This is a great way to target the outside area of the biceps, the area which is most visible. And please do NOT neglect your biceps if you want toned arms. Remember that the biceps is the first muscle someone will see when coming at you from the front.
3. Inner grip dumbbell curls. Also known as hammer curls, these do an excellent job of working the forearm. So if you feel the need to firm up your forearms, then please include these in your routine. Just be aware that they are NOT effective for toning the upper arm area.
4. Bicep curls at an incline. The incline will make your biceps stretch to the fullest. This stretch ensures that the biceps gets worked through the entire range of motion. In other words, you get more bang for your buck and faster results.
If you incorporate these arm exercises into your routine, you’ll notice some great results. Just make sure that you use a lot of intensity in your workouts. This is where most women fail, they do NOT use enough intensity. You have to push yourself hard in order to get dramatic results.
Katherine Crawford M.S., a Harvard exercise physiologist and recent flabby arms sufferer, is an expert on arm toning exercises . Learn how to get toned arms now by visiting her website on upper arm exercises .