Top 7 Arm Exercises with Weights for Women – Part 2

In the first part of this article ‘Top 7 Arm Exercises with Weights for Women’, we talked about 4 exercises and we are continuing this article from the point we left in the first part.

5) Hammer Curl Dumbbell

The hammer curl standing dumbbell is one of the most popular arm exercises for women with hand weights to work your front arms specifically your biceps. You might be wondering why this exercise is called hammer curls. This is because while performing this exercise, you have to hold dumbbells in a vertical position such as your are holding a hammer. Normally the dumbbells are held from the center point but in this case you hold it from the end which makes it different from the regular forms. To perform this exercise, you just need to stand straight on your feet while holding dumbbells in each of your hands. Push the shoulder back and down while the elbows should be bent. Now pull up the dumbbells. Your shoulders are pulled back and down away from your ears. Then, bend your elbows and lift the dumbbells to armpits and then make your arms straight to complete the reps.

6) Pullover

The pullover is quite effective in toning the triceps and shoulders. When you get ready to do this exercise, simply lie down on the back while keeping flat feet on the ground. Once you come into suitable position and balance your body, hold dumbbells in both of your hands. Don’t lose the control when you push the weight and keep both of your arms in a straighten position. Bring down the weight as lower as you can touch the ground but you don’t need to touch the ground, and then get back the weight to the previous position. You can do this exercise for about 15 times or less. Once complete one set, hold for a moment and give a half minute rest to your body before you perform the next set. This exercise can be one of the best upper arm exercises with weights for women if performed in correct form.

7) Arm Press

Arm exercises for women without weights have another effective exercise which is called arm press. This exercise stimulates the upper arms muscles which leads them to toning track. If you perform this exercise regularly, you can tone your arms perfectly and quickly. When you begin, hold a dumbbell in each hand, bend your elbows and lift the dumbbells to push the weight. Make sure that your arms are completely extended while palms are in front of each other. Once complete one rep, bring down the weight to the initial position. You can perform arm press 10 times for each of your hands. Have half a minute rest before you do the next set.

Arm exercises without weights for women sometimes take more time than the exercises which are performed with weight but if you also include healthy diet plan with your main workout, you can get much better and quicker results. Within a few weeks of these exercises, you will begin gaining lean, toned and strong arms. Arm exercises for women at home without weights will ultimately enable you to wear your favorite sleeveless and strapless dresses to go out party with confidence.