You will not be surprised to hear that the best arm exercises for women are no different from the tricks of men. Practice three key muscle groups – your deltoids (shoulder), biceps (in front of your upper arm), and triceps (behind your upper arm) – in an arm workout for women at gym session that you just can’t go wrong with.
As a basis for upper body exercises, push-ups train the triceps, chest muscles, and shoulders. When you get the right shape, you can strengthen your lower abdomen and core. This version is done on your knees, but when you are ready for a big challenge you can move towards a full push up on your toes.
Kneel on the exercise mat and place your hands on the floor slightly wider than shoulder-width apart. Attach your cover and squeeze your glutes. Breathe as you bend your elbows and bring your torso down to the mat. When doing this, keep a neutral spine and neck until your upper and lower arms are at a 90 angle. Exhale as you push your body back to its starting position from your chest.
This press trains the deltoids, triceps, trapezius, and chest muscles and is great for increasing strength and improving shoulder mobility. It also mimics the actions we take in everyday life, such as lifting a bag from above. Furthermore, by doing this while standing instead of sitting, you are working hard to maintain your balance, and this means that you are also recruiting your core muscles.
Stand with your legs shoulder-width apart, your knees slightly bent, and hold a dumbbell at shoulder level in each hand. Exhale and press the dumbbells on your head until your arms are fully extended. Hold up for a second, then lower your back to the starting position, making sure your elbows do not fall below shoulder height.
This exercise is great for hitting triceps without putting any pressure on your wrists or shoulders.
Stand with your hands on your knees and a dumbbell. Lean forward slightly, keeping your neck in a neutral position, and lift the dumbbells so that your upper arms are on your sides and your elbows are at 90 degrees. Next, stretch both arms behind you, squeeze your tripods, move the dumbbells back and forth, and exhale as you walk. Don’t rush. Bring your arms back to the starting position.
That’s it for this article arm workout for women at gym. We hope you found it helpful!!