Every woman wants strong and visual arts because they not only help you look beautiful but also shape your triceps and biceps to help you move more efficiently and provide optimum joint health. And because your triceps make up an important part of the upper body you need to develop a toned and beautiful body, so add arms training as part of your routine.
Also, whether you decide to go to the gym or to make your workout at home, free weights like weights and barbells are your best choice and do not be afraid to lift heavier weights than what you are accustomed to, because just because you lift the heavy does not mean that you will end up whit bulging man arms. And using 5-pound small weights will not help you get the toned, sculpted look you follow, because your muscles need to feel some pressure to make a change, so grab your weights, go to the gym or find a place at home. And then follow these 6 exercises below to get those strong and toned arms that you desire.
Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps
1. Biceps: Traditional Curls
You need to do 3 sets x 20 reps
-How to do it:
First, you need to hold a pair of dumbbells at your sides with your palms facing forward and then you need to keep your back straight and your chest up and without moving your upper arms, you need to bend your elbows and curl the weights towards your shoulders. Then you need to squeeze your biceps as hard as you can and then slowly lower the dumbbells back down to the starting position and so this counts as 1 rep.
2. Biceps: Hammer Curls
You need to do 3 sets x 20 reps
-How to do it:
For this exercise you need to hold a pair of dumbbells at your sides with your palms facing each other and then keep your back straight and your chest up and then you need to curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground and hold for a second, squeezing your biceps as you do so. Then return the dumbbells back to the starting position and this counts as 1 rep.
3. Biceps: Wide Curls
You need to do 3 sets x 20 reps
-How to do it:
First you also need to hold a pair of dumbbells at your sides with your palms facing each other and then you need to keep your back straight and your chest up and next you need to hold your arms out wide to each side (greater than 90 degrees), pushing your elbows in toward your ribs and with your palms facing up. Then you need to curl the dumbbells up towards your shoulders by bending your elbows until your forearms are perpendicular to the ground and hold for a second, squeezing your biceps as you do so. Then you need to return to the starting position and so this counts as 1 rep.
4. Triceps: Kickbacks
You also need to do 3 sets x 20 reps
-How to do it:
First, you need to stand with feet hip-width apart and then you need to bend your body forward while keeping your core tight and your back flat, sticking your butt out as you do so and next you need to lock your elbows by your sides. Then pressing the weight back and straightening your arms out to lock completely, you need to pull back into a 90-degree angle with control and try not to swing the weight and then squeeze and hold for 2 seconds while your arm is extended for extra burn.
5. Dumbbells Close Grip Press
You need to do 3 sets x 20 reps
-How to do it:
So, you need to lie with your back flat on a mat and legs bent with feet on the floor and then to hold dumbbells straight up and over your shoulders, with your palms facing in and making sure they’re shoulder-width apart. Next, you need to bend your elbows so that the weights are above your chest. And while keeping your elbows tight to the sides of your body and then straighten arms back out to starting position.
6. Lying Cross-Body Dumbbell Extension
You also need to do 3 sets x 20 reps
-How to do it:
To do this exercise first you need to lie on a flat bench (or on the floor) and then you need to hold a dumbbell in one hand, with your arm straight up over your shoulder and your palm facing away from you and next you need to bend your elbow and slowly drop the weight toward your opposite shoulder. And then when the head of the dumbbell touches your shoulder, reverse the move. And then return to the start and also lightly place your non-working hand on the outside of your working elbow to steady and support it, that help maintain proper form.
Source: Team Fitness Training.
