These are 8 Best exercises for Women to get slim arms fast. Tank-top season is right around the corner, and that means those arms of yours are gonna be on display! Ugh, don’t remind me that it’s time to bust out the bat wings… All jokes aside, there are lots of exercises you can do to get beautifully toned and lean arms, like…
1. Dumbbell Shoulder Press.
Grab a pair of dumbbells (some water bottles will do too, or anything with weight to it that’s comfortable to grip) and stand up straight with one in each hand. Raise your arms with your elbows bent so that each dumbbell is about ear-level. Take a deep breath, and make sure your palms are facing forward.
Breathe out and push the dumbbells up. Keep your arms in this position for several seconds. Then, inhale and slowly lower the dumbbells down to ear-level again. For the best results, do 30 reps.
This exercise is great for the deltoids, which are the main muscles in your shoulders. By the way, you can also do dumbbell shoulder presses while sitting down. Just be sure to watch your posture: keep your back straight and look straight ahead.
2. Overhead Triceps Extension.
Sit on a bench and hold one dumbbell behind your head with both hands. – Extend your arms up and raise the dumbbell overhead. Don’t drop it! – Bend your arms at the elbows and slowly and carefully lower the dumbbell back down behind your head. That’s 1 rep. Hold the dumbbell right there for a couple seconds, and then extend your arms again for your 2nd rep.
In all, it’s best to do this exercise 20 times. The overhead triceps extension is great for training your triceps (well, it’s kinda obvious considering the name, right?). But why is working your triceps so important?
First of all, these muscles stabilize your shoulder joints. As you do this exercise, your triceps become stronger, as well as your shoulders and elbows. And naturally, it makes them look more toned and defined. Basically, bye-bye bat wings!
3. Bicep Curls.
Stand straight with your feet hip-width apart and a dumbbell in each hand. Your elbows should be slightly bent and the inner part facing forward. Then, pull your hands up towards your shoulders by engaging your biceps and bending your elbows.
Stay in this position for a couple of seconds. Don’t rush it! – Slowly and carefully lower the dumbbells into the initial position. That’s 1. – Repeat this exercise 30 times. I mean, what more can you say about bicep curls? They’re really easy to do, and they sculpt your biceps and build strength in your upper arm! If tricep exercises target the back of your arms, then ones that work the biceps hit the front part. So, there ya go! Toned and lean arms all around!
4. Tricep Dips.
Sit down on a sturdy chair or bench and place your hands shoulder-width apart on each side of your hips. Your legs should be stretched out in front of you. Slide your bum off the chair so that most of your body is hanging in the air and supported by your arms. Your elbows should be a bit bent to create tension in your triceps.
Start to lower your body toward the floor by bending your elbows. Try to do everything very slowly. You should end up with your elbows bent at a 90-degree angle and your back more or less parallel to the chair.
Stay in this position for a couple of seconds, and then start to straighten your elbows by pressing down on the chair and engaging those triceps. This is still one of the hardest exercises for me, but for the best results, you need to do it at least 15 times.
Despite being a bit tough, this exercise is one of the most effective ways to get beautiful arms and stronger triceps. Just be sure to keep your shoulders down while you’re lowering and raising your body. They shouldn’t crunch up towards your ears. And if the exercise feels too hard at first, you can bend your knees a little bit to make it easier.
5. Dumbbell Kickback.
Place your left hand and knee on a bench. Your right foot should be planted firmly on the floor. Make sure that your torso is parallel to the floor. Take a dumbbell in your right hand. Your elbow should be positioned at your side, and your upper arm should be parallel to the floor just like your torso.
While keeping your upper arm fixed, extend your right forearm behind you. You should feel your tricep muscle contracting. – Freeze like that for a couple of seconds, then return to the initial position. – Repeat this movement 20 times for each arm. This exercise targets the most visible part of the triceps, so it’s perfect for sculpting and toning the upper arms. Besides, it effectively trims body fat too!
6. Lateral Raises.
Take a dumbbell in each hand, stand up straight, and bend your knees just a tiny bit. Your arms should be at your sides with your palms facing inward. While keeping your arms straight, raise the dumbbells out to the sides, but don’t lift them higher than your shoulders.
Hold it right there for a couple of seconds, and then slowly and carefully return the dumbbells into the initial position. By doing this movement slowly, you’ll feel more tension in your muscles. 30 reps will be enough for this exercise. Lateral raises make your shoulders stronger, slimmer, and more toned.
Besides, they increase shoulder mobility too! Just remember that this exercise can make your shoulders larger, so be careful not to overdo it if you don’t wanna look like a bodybuilder!
You’ll need an exercise mat for this one. Spread it on the floor and lie on it face down on your stomach. Extend your arms and legs but try to keep your neck relaxed. While keeping your torso motionless, stretch your arms and legs and lift them toward the ceiling.
If it helps, you can imagine that you’re Superman flying through the air to save the world! (This always gives me some additional strength!) Stay in this position for about 5 seconds, and then lower your arms and legs back to the floor. Do this one 10 times.
The best thing about the Superman exercise is that it engages your whole body! It works not only your arms and shoulders, but also your spine, abs, legs, and buttocks. Oh, and one small tip: try to exhale when you lift your arms and legs and inhale when you lower them down.
8. Upright Rows.
Stand up straight with a dumbbell in each hand and your knees slightly bent. Your palms should be facing inward and your feet should be hip-width apart. – Lift the dumbbells in front of you up to your shoulders by bending your elbows. Make sure that your hands are close to your body.
Hold it for a few seconds, and then slowly go back down to the initial position. 30 reps will do the trick! Upright rows are a cool workout for your back, shoulders, and arms. But there’s a very important thing you should remember while doing this exercise: when you lift the dumbbells, your elbows should be positioned above your shoulders, not at their level or below.
And that’s it! Do this workout three times a week, and pretty soon you’ll notice your arms are stronger, leaner, and more toned and flexible. It’s also worth mentioning that lighter dumbbells and more reps are what build lean muscle – heavier weights with fewer reps will bulk you up.
So, depending on your goals, choose which one works best for you! Do you know any other exercises that can help keep your arms fit and toned? If so, let me know down in the comments! Remember to rate this article “8 Best exercises for Women to get slim arms fast” by Bright Side and share it with your friends.
Credit: Bright Side