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Health Tips

8 Best Arm Exercises for Women

By April 10, 2023July 28th, 2023No Comments6 min read

Did you know that over 50% of women suffer from body dysmorphic disorder? This involves perceiving your body in a distorted or inaccurate way. This could cause further problems, such as low self-esteem.

The good news is that there are plenty of arm exercises available that can help you improve your body image. Let’s take a look at some of the best arm exercises you can take advantage of.

1. Bicep Curls With Dumbbells

This is one of the most popular arm exercises for women looking to improve their body image.

To get started, you will need a pair of dumbbells and a bench or chair. Start by sitting on the edge of the bench, and place your feet firmly on the ground. With your palms facing outward, and the dumbbells in either hand, raise both arms up to shoulder level.

Make sure your elbows are bent at a 90-degree angle and hold the position for one second before returning to the starting position.

2. Tricep Dips

Working your triceps is just as important as working your biceps.

Tricep dips are a great way to tone and strengthen your arms. To get started, you will need an elevated surface like a bench or chair.

Place your hands on either side of the surface with your palms facing down. Straighten out your legs in front of you and let your body gradually lower towards the ground until your elbows reach 90-degree angles. Make sure you keep your back close to the surface and your elbows tucked in.

Then, press up with your arms until you return to the starting position.

3. Push-Ups

For many women, push-ups can seem daunting. However, there are easier variations to try that still target your arms.

Start by getting into a plank position on the ground with your hands slightly wider than shoulder-width apart. Then, lower yourself down at a slow and controlled pace until your elbows reach 90-degree angles. Keep your core tight and chest close to the floor before pushing upward.

4. Hammer Curls

Hammer curls are a variation of conventional bicep curls. Stand with your feet shoulder-width apart with a pair of dumbbells in either hand.

Keep the palms of your hands facing inward and curl both arms towards your shoulders at the same time. You can also perform these while seated. Hammer curls are noteworthy for targeting the forearm muscles, as well.

5. Overhead Press

Although this is primarily a shoulder-based movement, it still works your triceps. With your palms facing forward, raise the weights up straight above your head. Make sure to keep your core tight while pushing the weights back down in a slow and controlled manner.

Stay cognizant of any strain you might feel on your shoulders. Since the deltoid muscles are so small, going too heavy could cause injury.

6. Arnold Press

Named after Arnold Schwarzenegger, the Arnold press is a great way to work your shoulders and triceps. To get started, hold a pair of dumbbells at shoulder level with your palms facing inward.

Then, raise the weights above your head by rotating your arms outward until your palms face forward. Slowly lower the weight while bracing your core. At first, this may feel awkward or unnatural due to the rotation throughout the movement.

Over time, however, you should get used to it.

7. Tricep Extensions

This arm exercise is perfect for sculpting your triceps.

You can do this with a dumbbell or resistance band. To get into the starting position, you will want to put the weight or band directly overhead with your arms locked. Then, lower it behind your head while keeping your upper arms still.

Pause, extend your arms, and then lock them overhead.

8. Cable Curls

As the name suggests, cable curls involve using a cable machine to work the biceps.

You’ll need to attach a bar to the machine before you begin. Grab the curl bar and keep your palms up as you pull it towards your chest.

Make sure to keep your core tight and slowly descend.

How Long Does It Take to See Results?

You can start to see results from arm exercises in as little as two weeks.

That being said, it’s important to remember that everyone’s body is different. The amount of time needed for visible changes will vary depending on factors like your diet and exercise regimen. It’s also worth noting that you cannot overlook the importance of diet when training your arms.

As you begin to lose more fat, your arms will look significantly more toned. If you build muscle without losing fat, you won’t be able to see the results of all of your hard work.

How ChiroThin Can Help

We are proud to offer a natural dietary supplement that can help you take your results to the next level. The formula contains a multitude of high-quality ingredients that help facilitate fatty acid metabolism and blood sugar stabilization. They also boost your metabolism and foster detoxification.

The formula also includes precise amounts of vitamins, amino acids, and cell salts. When leveraged appropriately, ChiroThin can help you achieve the body of your dreams.

Don’t Overlook These Arm Exercises

Although choosing the right arm exercises may seem difficult at first, you can rest assured knowing that there are many options available. Just remember to maintain the correct form, keep your core tight, and take it slow with each rep.

Are you ready to get started on the path to a healthier you? Contact Us to request a FREE ChiroThin consultation.

Family First Columbia

At Family First Chiropractic & Wellness Center, located in Columbia, MO, our chiropractors won't guess with your health! Our chiropractic team performs a thorough evaluation of your health history including digital x-rays on site before developing a treatment plan.

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