Do you want to get sexy guns that look not only great but also strong? Well, then you should try the following arm workout for women with weights.
This plan is an excellent combination of the most beneficial arm exercises for women that help to develop your biceps, triceps, and shoulders. Also, jump rope is added which is an excellent cardio acclivity to improve your endurance and burn fat. So, it is an all in one training.
You need a pair of dumbbells and skipping rope. If you do not have hand weights at home, you can also use a filled bottle.
Thanks for laurengleisberg.com for the excellent plan and presentation. If you want to know more about the done exercises, read on under the image.
Have no hand weights? The best women’s dumbbells
About the arm exercises for women within the workout
I love this training because it works all parts of your arms, plus your core and it even burns calories. Let me talk a little bit about arm toning exercises with weights and bodyweight moves.
1. Close Grip Dumbbell Floor Press
This is an exercise that we mainly do for the chest, but the triceps muscles are engaged very well.
When you perform the move, keep your elbows close to your body. This way your triceps are engaged better. Also, when you are at the top of the press, tighten your muscles and keep that position for a few seconds.
Note: If you want to shape your chest get your elbows away from your body until they are almost perpendicular to your torso. This way your chest muscles are engaged more. Check this post if you are interested in more chest exercises to do with weights for women.
2. In and Out Jumps
This is an excellent cardio type move that strengthens almost every part of your body, but mainly your core. However, since you have to hold your upper body, your shoulders, chest, and triceps work as well.
Tip: Alternatively, you can do mountain climbers or burpees.
3. Triceps kickback
This is an excellent exercise to define your triceps. It looks cool when those three muscles are separated from each other. However, it only works if you perform the move correctly which is not easy for most of the trainees.
The key is to hold your elbows next to your body during the entire move (both when you lift and lower the dumbbell back to the starting position.) This way you will not use the power of your rare shoulder muscles, but your triceps.
Plus, perform the motion slowly and in a focused way, and at the top of the move squeeze your triceps muscles. Finally, do not use a too heavy weight since you will not be able to perform the exercise correctly.
4. Jump Rope
It is my favorite cardio activity that is great for developing your endurance and burn calories quickly. There are many skipping rope variations, do the one you are the best at.
Tip: If you do not have a jump rope, imitate the move or do high knee jumps instead.
5. Wide curls
This biceps curl variation works the outer part of your biceps plus your forearm. While you perform the exercise, concentrate on your biceps and do not use the momentum. Also, do not just let back the weight, but control the movement with the power of your arms.
6. Reverse Plank Dip
This is an excellent core exercise, but since you have to hold your upper body, it strengthens your shoulders and triceps well. To get the best results press yourself up until your body is straight and keep that position for a few seconds. It is among the best arm toning exercises for females without weights.
7. Alternating Biceps Curls
This is the most popular dumbbell biceps exercise. And, without a doubt, it is excellent for strengthening and toning the biceps.
But, it only works if you perform it correctly. So, keep your upper arms close to your body during the entire exercise. Plus, use the power of your biceps to lift and lower the dumbbells. No momentum, just slow and correct form.
To sum up
This arm workout for women with weights is an excellent example of how to have complete training for shaping your guns at home. All the muscles are worked, plus thanks to the cardio activities even fat is burned. Do this plan 2-3 times a week, and you will be proud of your toned arms in the summer.
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