Qimmah Russo Fitness – Join Russo Fitness and Tips videos to find out what she does on a day to day basis to stay healthy and fit. If you are a person that is also looking for some of best remedies to have tone and firm arms then what is down below will blow your mind. Women like to ignore the arm for fear of having giant arms. But you must not be afraid of that. Your arms deserve the best exercises so that they are always strong and attractive. For this, I give you to know these excellent routines:
Arm Toning Routine:
This is an excellent routine for toning your arms with small dumbbells.
Routine to Eliminate the Flaccidity of the Arms:
Excellent group of exercises to work your triceps and biceps.
Shoulder and Arm Routine
In this routine other than working your arms also includes some exercises for the shoulder.
8 Minute Routine
It’s a short workout of only 8 minutes to work your arms and shoulders.
The Best Arm Exercises For Women:
1. Hammer Style Bicep Curl
This exercise is fantastic to strengthen and tone your biceps, giving them a worthy appearance of sleeveless clothing:
- Stand with your feet hip-width apart, with a dumbbell in each hand, palms facing each other and arms outstretched.
- Flex your knees slightly and compress the abdomen, keeping your back straight.
- Lift one of your arms up to shoulder height, flexing the elbow and returning to the starting position. Repeat with the other arm and continue alternately.
There are three details you should take care of to do this exercise correctly:
- Do not extend your back. Keep it straight.
- Take care that your elbows do not get up. You must flex them attached to the sides.
- Keep your wrists firm.
2. Bicep Curl On Pulley
It is a wonderful resistance routine to stimulate and give strength to your biceps. It is made in the adjustable pulley machine, which is a common equipment in gyms:
- Put the string accessory on the lowest part of the machine.
- Hold the bar with both hands in supine grip, that is, with the palms facing upwards, keeping the arms extended downwards.
- Keeping your arms firm, flex your elbows to bring the bar to your shoulders, as much as possible.
- Pause briefly in the top position and return the bar to the start position. Repeat.
3. Concentrated Biceps Curl
This concentrated exercise puts your biceps to work intensely:
- Sit on the bench with your feet flat on the floor and a dumbbell in your arm hand to exercise. Hold the dumbbell in supination with your right hand and rest the elbow on the inner side of the thigh of your right leg, keeping the arm extended.
- Slightly bend the trunk, inspire and bend the elbow, bringing the dumbbell close to your face. Return the arm in a controlled manner to the extended initial position and exhale. Repeat.
- After doing the repetitions with the right arm, pass the dumbbell to your left hand and repeat the procedure.
This exercise is good for developing the muscles of the arms, specifically the biceps and the anterior brachial.
When doing the concentrated biceps curl:
- Keep your trunk firm when you bend at the elbow to raise the weight.
- Concentrate all the effort on the arm that you are exercising, without helping you with other parts of the body.
- Never lose the point of support of the elbow on the inner side of the thigh.
- Change to a lower weight if you do not feel comfortable.
4. Triceps Kick
If you practice jogging, this exercise will help you improve your running technique, because the repetitions induce you to adopt the best posture of the upper train, moving in the race with the right rhythm of movements. The triceps kick is usually done with a dumbbell in the following way:
- Rest your right knee near one end of a flat bench, so that the back of the leg and foot remain in the air, while you lean with your right arm on the other side of the bench. Your left leg will be next to the bench, with the knee half-flexed, placing your foot on the ground, while holding a dumbbell held with your left hand palm down. The left arm should be parallel to the bench, with the dumbbell behind the gluteus.
- Keeping the left arm glued to the side, bend the left elbow, bringing the dumbbell forward in a slow but fluid movement, until the front head of the weight is aligned with the breast. Return to the starting position and repeat.
- Now put the left knee in the bench and reverse the procedure to exercise the right arm.
With this routine, you will mainly exercise your triceps, in addition, the deltoids, the infraspinatus and the supraspinatus.
Some tips to do well this routine:
- Always keep your eyes forward to ensure that the column stays horizontal.
- Keep your elbow in the same position, close to your side.
- It prevents the shoulder of the moving arm from rising to help carry the weight backwards. If it makes you very heavy, work with a smaller dumbbell.
5. Triceps Extension In High Pulley
This extension focuses on your triceps, making all the muscle components work:
- Stand in front of the team, select the weight you are going to work with and take the handle of the device with your palms facing the floor.
- Bring the handle downwards extending the elbows and only with the movement of your forearms, keeping the arms aligned to the sides.
- Inspire at the beginning of the movement and exhale at the end.
- Return control to the starting position and repeat.
The weight selected for this exercise should allow you to extend the arms fully in the final position. If you have a lot of difficulty, the weight goes down.
When doing this routine:
- Take care to keep your elbows immobile and your arms glued to your sides.
- Do not make sudden movements and concentrate on rhythmically carrying the exercise only with your forearms.
6. Funds Between Banks
The dippings are an extraordinary exercise for the arms and requires two benches that should be separated from 70 to 90 cm, depending on your height:
- Stand with your back to one of the benches, resting your palms on the edge of it, with a distance between your hands a little greater than the width of your shoulders and with your arms outstretched.
- Rest your feet on the second bench.
- Breathe in while flexing your elbows and lowering your body until your arms form a 90-degree angle with your forearms.
- Return to the starting position without your elbows fully extended and exhale at the end.
If you are a beginner, start by putting your feet on the floor and use the second bench when you have reached the necessary skill.
The funds between arms mainly exercise the triceps and, to a lesser extent, the pectoralis major and the anterior deltoid.
To ensure that you do the dippings well:
- Keep your chin up and look forward to not shrug your shoulders and so that your arms do not flex more than 90 degrees.
- Keep your elbows close to the sides, preventing them from moving outwards.
- Do not lower your torso without flexing your elbows, since you will not be using the triceps.
7. Dumbbell Pushups
This simple exercise will come in handy to strengthen your forearms if you are a beginner. The routine is very simple:
- Sit on a bench with a dumbbell in each hand, holding your palms down and with your forearms resting on your thighs.
- Your feet should rest on the ground, separated by a distance slightly greater than the width of your shoulders.
- Flex your wrists to raise your hands, generating tension in the forearms. Hold the position briefly and return the dumbbells to the starting position.
The particular precaution of this routine is that the weight of the dumbbells is suitable for your wrists.
Exercises for shoulder and arms:
8. Seated Shoulder Press
This dumbbell exercise, also known as a military press, is very complete for your deltoids since all three portions of the muscle are requested. The routine also requires the trapezius, the triceps brachii, and the serratus major:
- Sit on a bench with your back straight, your feet resting on the floor at a distance somewhat greater than the width of your shoulders and with a dumbbell in each hand.
- Lift the dumbbells up to shoulder height along the sides of the body, with the palms facing forward and with the forearms making a right angle with your arms.
- Inhale and raise the dumbbells until the arms are fully extended vertically upwards.
- Exhale while you start the descent to the start position and repeat.
The care you should have when doing this shoulder press are:
The care you should have when doing this shoulder press are:
- Select an appropriate weight so that you do not run the risk of a dumbbell falling off and the weights going up in a controlled way as you focus your strength on your shoulders.
- Do not bend your back.
- Take care to inspire and exhale at the right time so as not to cause a rise in blood pressure.
9. Slanted Side Elevations
These elevations are formidable for your deltoids and trapezoids:
- Stand next to a bar that you can hold on, like that of a squats support machine, holding a dumbbell with your hand that is further away from the support bar and with the arm stretched freely next to the body.
- Attach to the support bar with your free hand and stretched arm, and raise the dumbbell in an arc movement until the weight exceeds the height of the shoulder, keeping the arm extended.
- Pause in the top position, lower the weight to the start position and repeat.
- Change the grip arm to the bar and exercise the other arm.
Watch the video below:
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