Its really easy to get stuck into performing the same, stock standard moves for your arms. A few that come to mind: bicep curls, tricep dips and push ups.
Women are generally concerned about growing bulky when it comes to training their arms andthis holds them back from stepping in to the weight roombut it couldnt be further from the truth.
Women simply lack the genetic make up to get massive from muscle bulk. Lifting, to strengthen the arms and make them lean, should be an essential part of your workout.
Neglect your arms and they will lack firmness. These are five of my favourite exercises and I can vouch for their effectiveness. They target the back, chest, shoulders and arms.
Perform all of these moves for 10 repetitions, for 3-4 sets. You can have a small recovery rest in between sets (keep it under a minute). These exercises are best performed in the gym however with a few variations they could be included in an outdoor workout.
1. Underhand Grip Pull Ups
Try this on the assisted pull up machine before you graduate to unassisted, or simply use a strong pull up resistance band to help. Pull with the back, arms and shoulder blades.
Place your hands on the grips and engage your core and pull your shoulders blades down and together.
You are aiming to get your face over the grips whilst keeping your body quite ridged.
Try a slower decent and dont forget to breathe. This move targets your upper body with a solid focus on the lats and biceps.
2. Standing Unilateral Dumbbell Lateral Raise (also called Lean Aways)
This has to be one of my favourite arm moves. Youve more than likely performed a lateral raise before, this is a nice step up for that move and focuses on the single side (unilateral).
You can use a dumbbell or a cable, with the handle attachment and cable fixed to the very lowest setting. Minimal weight to start off, dont let your form slip.
Hold onto the cables central pole and lean away towards the opposite side of the machine. Slowly raise your arm up to shoulder height, keep your forearm steady and straight then bring it back down to the side of your thigh. No jerking just a nice smooth movement.
3. Cable High Face Pulls
Great for the triceps and upper back muscles that can get a little lazy due to poor posture. Use the cable machine with short rope attachment or you could use your own bodyweight on a TRX.
For the high face pull, I recommend you fix the cable quite high. I like to keep my elbows up and back the whole time, dont let them drop. Stand back from the machine with the rope in both hands and your arms raised straight in front of your shoulders.
As you pull the rope towards your face, it will separate. Keep your elbows out to the side and focus on squeezing the back and triceps.
Control the movement back to the start position and repeat.
A body weight move you can do anywhere! Start with hands flat on the ground and bend forward from the hips (as if you where stretching your hamstrings) with the heel of the hand close to your toes.