The best exercises to pump up beautiful and strong arms for a girl using dumbbells and without them

Developed arm muscles are an integral part of a girl’s athletic, fit figure. Therefore, in any training it is necessary to devote time to exercises with weights on the muscles of the shoulder girdle and forearm. Don't believe in myths about big, masculine hands! It is impossible for women and girls to pump up their biceps and triceps for a number of physiological reasons. You shouldn’t be intimidated by dumbbells and barbells: in the fight for a beautiful figure, sports equipment simply must become part of your training. Let's look at the features and practical recommendations for women's training of arms and shoulders.

• Main muscle groups of the arms
• Physiological characteristics of the female body
• Arm training in the gym for girls
• Exercises using sports equipment
• Dumbbell (barbell) rows to the chin for women
• Arm curls with a projectile for a beautiful relief
• Arm extensions from behind the head
• Lateral raises with dumbbells
• Lifting dumbbells with a turn
• Effective bodyweight exercises at home
• Pushups
• Pull-ups on the bar and parallel bars to work your arms and shoulders
• Hand training program for girls

What a girl needs to remember when training her arm strength

Ladies who want to strengthen the muscles in their arms can safely go to a sports club, where a fitness consultant will create a suitable training program.

A less expensive option is to take a couple of consultations with a trainer, choose a suitable set of exercises and train yourself at home.

It is possible to give a beautiful relief and make the lines of the arms clearer, perhaps thanks to a well-thought-out training program and compliance with all the necessary conditions.

5 main rules for making your arms stronger:

1. Determine the total volume of adipose tissue in the body. If there is an excess amount of fat, it is necessary to reduce the daily calorie intake by eliminating unhealthy and too fatty foods from the menu.
2. If you are underweight, you need to add more protein foods and vegetables to your diet. You can calculate your weight norm using special calculators available on the Internet.
3. Develop a clear action plan. The concept should be comprehensive and take into account the following points: daily routine, class schedule, nutrition plan.
4. Follow the technique. Improperly performing the elements will not allow you to make progress, and what’s worse, can lead to sprains or injuries.
5. Adhere to the principles of regularity and gradualism. You need to pump your arms at least 2-3 times a week. At first, the main emphasis should be on the problem area. Start deadlifting with a light weight. Having strengthened your muscles and mastered your technique, you can increase the load and move on to intense split training.
6. Use different types of loads. It is advisable to complement strength training with cardio and aerobic movements: running, jumping rope, dynamic steps simulating movements like in boxing, etc.

Arm exercises for women - causes of sagging and sagging

First, let's figure out why our arms become flabby. There are several reasons:

Insufficient physical activity

The biceps - biceps muscle and triceps - triceps muscle are responsible for the formation of a beautiful relief of the arms. If there is insufficient physical activity on these muscle groups, the arms will become flabby. Let's move on.

Dramatic weight loss

The problem of excess weight worries many women to one degree or another. I want to quickly lose those extra pounds. This is the root of the problem. Losing weight quickly does more harm than good. Firstly, weight lost quickly comes back just as quickly. You can't fool the body!

Secondly, with rapid weight loss, the skin does not have time to adapt to changes in volume. As a result, it sags. In order for the skin to take on new body shapes, physical training is needed. This is a must for any method of losing weight.

Age-related changes

Now the third point is age-related changes. Yes, with age, the amount of elastin and collagen produced in the skin decreases. In addition, physical stress on the desired muscle groups is also reduced. Plus, there is a slowing metabolism and hormonal changes.

All of the above leads to sagging muscles and unsightly, sagging skin on the hands. By and large, this is not an age problem. You can encounter it at any age. The main thing is that there are ways to solve it.

How and how much girls need to train to achieve results

To properly develop the work area, it is enough to perform 3-4 exercises. Each movement should be repeated at least two approaches 10-12 times. Gradually, the load should be increased.

The total time for one preparation, including warm-up and stretching, is 35-40 minutes. As a warm-up, you can perform rotational movements with the shoulder area, elbow joints, wrists, do 5-10 squats, and jump rope. The optimal rest between exercises is 60-180 seconds.

You can see noticeable changes in one and a half to two months.

What muscles can be pumped up if you do all the exercises correctly?

The muscles of the upper extremities are divided into two groups:

1. Shoulder area;
2. Forearm and hand.

Be sure to read: Circuit training plan in the gym and at home to burn fat

The muscles of the shoulder girdle that many athletes work include the deltoid, triceps or “triceps” and biceps (“biceps”). Their main functions are flexion and extension.

High-quality development of the delta gives more rounded outlines to the shoulders and influences the formation of correct posture. Pumped up biceps indicate good athletic shape.

To create beautiful shapes, you need to pay attention not only to the upper part of the arms, but also not to forget to work on the muscles of the forearm. The quickest way to give your body more contoured shape is through strength training.

Shoulder exercises, which ones are best?

Rotational movements and elements with arms moving to the sides allow you to work out the shoulder area. Systematic sports training helps strengthen the upper body, develop endurance and strength.

Standing Dumbbell Press

How to perform:

• stand up straight, put your feet next to each other, take a weight;
• bend your elbows, turn your palms towards your chest;
• lift the dumbbells up, simultaneously turning the grip outward;
• return the cargo to the starting point;
• squeeze the dumbbells 18-20 times.

Dumbbell lateral raises

Execution:

• IP - standing, feet shoulder-width apart;
• take two weights, stretch your arms along your body;
• spread the dumbbells to the sides, keep tension in the muscles;
• lower down;
• do 12-15 times.

Be sure to read: Training with weights at home: a set of exercises for different muscles

Bent over arms raise

Method:

• stand up, spread your legs comfortably, take dumbbells;
• tilt your body forward slightly, bend your knees slightly;
• bring the loads together in front of you, spread them to the sides;
• perform 14-16 swings of the upper limbs without changing the position of the core.

Arm training in the gym for girls

Exercises using sports equipment

Dumbbell (barbell) rows to the chin for women

The exercise is aimed at working out the most problematic area of ​​the forearm - the inner part of the arms (triceps). It is this place that girls most often want to change: restore elasticity to the skin, remove sagging muscles. To perform the exercise you will need two dumbbells, a barbell or a bar.

Exercise option using dumbbells: deadlift technique

1. Stand straight with your feet shoulder-width apart.
2. Take dumbbells (barbell) with an overhand grip.
3. Bending your arms at the elbow joint, bring the dumbbells to your chin, trying not to change the position of the dumbbells in space.
4. As you exhale, lower the projectile to the starting position.
5. If you are working with dumbbells, it is appropriate to alternate hands or perform the exercise with both hands at the same time.

Number of approaches and repetitions: 3×12.

Complicated version: performing an exercise with a barbell

Video note: correct execution of the exercise

Arm curls with a projectile for a beautiful relief

For this exercise, you can use both dumbbells and a barbell (barbell) as a working apparatus. Curls are primarily aimed at training the beautiful biceps muscles.

Performing arm curls in two versions: with a bar (straight and wavy) and dumbbells

Technique for doing it at home:

1. Place your feet shoulder-width apart and straighten your body.
2. Take the projectile in your hands so that your fingers point in the opposite direction from you.
3. Straighten your shoulders, look straight or slightly upward.
4. Raise the dumbbells (bar) to your chest, do not spread your elbows to the sides.
5. Then slowly lower them to the starting position.
6. Number of approaches and repetitions: 3×12–15 times.

Video instructions for the exercise:

Arm extensions from behind the head

Arm extensions behind the head can be performed while standing or sitting. The main goal of the exercise is to work the triceps.

Correct technique for performing the exercise: stages of arm extensions

Having chosen a comfortable starting position, follow these steps:

1. Take one dumbbell in your hands and lift it above your head.
2. Slowly lower the apparatus behind your head, bending your elbows.
3. At the same speed, lift the dumbbell to the starting position.

Number of approaches and repetitions: 2×10.

IMPORTANT! Don't use too heavy weights. Try to maintain balance throughout the entire approach. Number of approaches and repetitions: 2×20.

Video instruction:

Lateral raises with dumbbells

Raising your arms can be done in two ways: in a straight stance and in a bent position. The peculiarity of the second option is that it provides isolated pumping of the rear delta bundles. Taken together, the exercise is aimed at training the shoulder girdle.

Options for performing arm raises with dumbbells: with

1. Stand up straight (or bend forward, keeping your back straight and creating a slight arch in your lower back). Hold dumbbells in both hands.
2. Slowly raise your arms to the sides without bending your elbows.
3. Keep the body static.
4. Pause for 1-2 seconds and slowly bring your hands back to the starting position.

Perform 2 sets of 15 repetitions.

Video instructions for the exercise:

Lifting dumbbells with a turn

Another exercise using dumbbells and working up. The main feature: the rotation of the hands when lifting the projectile. Target muscles: biceps and brachialis. This exercise allows you to tone your arm muscles using light weights.

The correct position of the hands when performing dumbbell raises with a turn

Technique:

1. Stand straight (legs in a free stance), take the shells in both hands and lower them along the body.
2. Alternately raise your arms with dumbbells to your shoulders, turning your hands outward.
3. Do not press your hands too tightly to your shoulders; a light touch is enough.
4. Raise and lower dumbbells at the same speed.

Number of approaches: from 2 to 3.

Number of repetitions: from 10 to 15.

Video instructions for performing the exercise:

Effective bodyweight exercises at home

The advantage of such training is that you practically do not risk overloading your spine and joints. In addition, they do not contribute to a significant increase in muscle mass, so they are great for girls who, as a rule, strive for an athletic, but graceful figure.

Pushups

Goal: training the triceps muscles of the arms.

There are several typical push-up options: with emphasis on your toes, with emphasis on your knees, with clap, with narrow and wide arms.

If you are a beginner and have practically never done sports (athletics, gymnastics, aerobics), start with the simplest version of push-ups - with emphasis on your knees. To do this, you will need a gymnastics mat or any other soft surface.

Technique for performing push-ups from the floor with emphasis on the knees: correct positioning of the arms and legs

Exercise steps:

1. Lie on your stomach, lift your body onto your outstretched arms, bend your legs at the knees.
2. From this position, begin to slowly bend your elbows and lower yourself to the floor (as low as possible).
3. As you exhale, slowly push your body back to the starting position.

Number of approaches and repetitions: 2×10 or 3×7.

Video instruction of push-up technique:

A more difficult version of push-ups is plank push-ups with emphasis on your toes and clap push-ups. In these types of exercises, much attention is paid to pumping the triceps. In addition, during the exercise, endurance and striking strength are trained, thanks to which you not only create relief in the muscles of your arms, but also improve your strength indicators.

Technique for performing push-ups from the floor with emphasis on the toes (in a plank) and push-ups with cotton

Technique for performing push-ups from the floor with emphasis on the toes (plank) and technique of push-ups with cotton

Push-up technique:

1. Take a lying position: place your hands at a distance slightly wider than your shoulders, and your feet on your toes.
2. Straighten your elbows and look down.
3. From this position, slowly lower your body to the floor, trying to keep your shoulder blades, hips, and feet in one straight line.
4. After a short pause (1-2 seconds), rise to the starting position.
5. To complicate the classic push-up, from the peak point (elbows bent), jerk upward with a clap.

Number of sets and reps: 3×8–10.

IMPORTANT! The wider the position of the hands during push-ups, the more the pectoral muscles are involved in the work. The smaller the distance between the palms, the better the triceps muscles of the shoulders work. For an ideal workout, you need to combine and alternate different variations of push-ups.

Practical tips for the exercise:

Pull-ups on the bar and parallel bars to work your arms and shoulders

Another effective exercise in arm training is all kinds of pull-ups: on the crossbar, horizontal bar, uneven bars, with your own weight and with weights, in a free hang and with emphasis on your legs. Purpose of pull-ups: work on the triceps and deltoids. Within the fitness room or sports grounds, you can use any rigidly fixed crossbars, block exercise machines or special horizontal bars.

A

To perform free-hanging pull-ups, follow the following algorithm:

1. Grab the bar with both hands and cross your legs.
2. Starting position: straight arms and straight body.
3. Begin to pull your body up, trying to touch your neck to the bar.
4. After passing the peak point, slowly straighten your arms and lower your body down.

To complicate the exercise, you can use weights that are attached either to the legs (metal, sand bracelets) or to the waist.

Another version of pull-ups involves a low crossbar, which can be used as a classic bar.

A

The exercise technique has some features:

1. Take a hanging position with your feet resting under the bar.
2. With your arms straight, create a straight but inclined line of the body relative to the floor surface.
3. Bend your elbows, pulling your body up (your head should go over the bar).
4. Slowly lower yourself to the starting position, straightening your arms at the elbows.

Number of approaches and repetitions: 3×10.

Practical advice for girls:

Pull-ups are one of the most common exercises in training for various muscle groups: triceps, biceps, serratus and rhomboid muscles, pectoral muscles and abdominal muscles. Such pull-ups in gyms are performed on a special simulator; on sports grounds, classic parallel bars are used.

Muscles used when doing dips

Technique:

1. Take a hanging position: lean on the bars with straight arms, bend your legs at the knees.
2. Straighten your shoulders and slightly tilt your body forward.
3. Bend your elbows and slowly lower your body.
4. When the angle at the elbow joint is approximately 90°, return to the starting position.
5. Control your movements: do not squeeze your shoulders and chest, work your triceps.

Number of approaches and repetitions: beginner level 2x7, professional 2x12 or 3x8.

Dips on the parallel bars:

An example of an effective training program for arms and shoulders

Sample training plan

Day of the week	Type of exercise	Number of approaches/repetitions
Monday	Raising dumbbells to the sides from a standing position. Hammer biceps pumping. Block push-ups.	2/12-15
Tuesday	Extension of arms from behind the head. Alternating traction. French press.	2/10
Friday	Pull-ups on the horizontal bar. Dumbbell press up. Plank.	2/8-12

If you have sufficient strength, the complex of three elements can be repeated several times. After class, be sure to do some cardio and stretch.

Training principles

To create a competent arm workout for girls, you need to take into account several features:

1. The upper body of girls is less developed than that of men

The arm muscles are quite small in volume, so they are not very strong.

That is, girls do not need heavy loads and a lot of movements to work their biceps, triceps or shoulders.

It is enough to add 1-2 isolation exercises for these specific muscles to your upper training. And in some cases, you can limit yourself to only the base for the back and chest.

1. Girls have higher levels of endurance

To perform the required amount of load and work the muscles well, increase the number of repetitions to 12-20.

1. Reduce rest between sets

It doesn't take much time for your hands to recover, so limit yourself to 30-60 seconds .

Also use supersets or trisets, where 2 or 3 exercises are performed one after another without rest. This way you will increase your training load and add intensity.

With this method, the effectiveness of the lesson increases significantly, and its duration decreases.

Remember:

Girls' arms grow from basic exercises!

Perform exercises for your back and chest before isolating movements for your arms. This is another important feature of arm training for girls.

During back rows, the biceps and rear delta are actively involved in the work, and in presses, where the pectoral muscles are worked, the triceps and anterior delta are involved.

When you train your back and chest, your arms take on part of the load. And if you are not actively trying to correct their shape, you can limit yourself to only basic movements for large muscle groups, such as pull-ups, horizontal and vertical rows, push-ups, chest presses, etc.

If you want to focus on the triceps or deltoids, add 1 to 3 isolation exercises for these muscles to the program. Due to their small size and power capabilities, such a load will be enough for them.

Conclusion:

There is no need to devote a separate day in the program to pumping only your arms!

For girls, it is more effective to combine arm isolation with basic movements to develop the back and chest.

Tips: How a girl can quickly pump up beautiful arms at home

You don't have to visit expensive fitness clubs to get beautiful athletic hands. Most of the exercises are quite accessible for home workouts.

In order to work productively on a problem area at home, you may need the following equipment:

• dense small mat;
• stable support: block, bench, chair;
• horizontal bar/crossbar;
• a set of weights of different weights;
• expander;
• fitball

In the first couples, you can do without any equipment at all, or use a minimal set: a mat, a pair of dumbbells (you can take 1-1.5 liter water bottles) and any suitable support.

Brush massage and vacuum massage

Massage with a brush is an effective procedure in the fight against sagging hand skin. We will need a brush with natural bristles and 10 minutes of free time. Massage can be done at any time - it is equally effective both in the morning and in the evening. So, slowly brush with a dry brush from bottom to top - from elbow to shoulder. It shouldn't hurt you. At the end of the massage, you can tap the problem areas with the opposite side of the brush for a minute or two. After the procedure, it is better to take a shower for greater effect.

Vacuum massage - in other words, massage with special cans. You need a little cream, 10-15 drops of oil or lotion. Apply this on your hand in a thick layer. Squeeze the can, press it just above your elbow and slightly release the pressure on the can. There should be a bump of a couple of centimeters inside it. Slowly move the can towards your shoulder. After this, tear off the jar and massage another area of ​​your hand. All this must be done until there is slight redness. Vacuum massage is contraindicated for varicose veins.

Common mistakes and recommendations

Novice athletes, enthusiastically participating in a sports marathon, often make the same common mistakes:

1. Neglecting warm-up. Starting immediately to perform intense exercise without preparing and warming up your joints and muscles is the most unforgivable mistake and the biggest risk. Before each lesson, you must do light exercises and 5-7 minutes of cardio.
2. Incorrectly selected weights. You should not immediately take on heavy weights. The load should be increased gradually. To begin with, a load with a mass of 0.5 kg is enough. Having worked out the technique well, you can lift dumbbells 1-2.5 kg.
3. Constant use of monotonous movements. The training program must be modified periodically. To the basic elements, you need to add 2-3 new exercises every 2 weeks.
4. Lack of system. Classes from time to time will not bring the desired results. To achieve your goal, you need a clear plan and willpower.

For those who strive to achieve a slim and toned figure, professional fitness instructors offer a number of universal tips:

• Eat right. The menu should be balanced and contain healthy, wholesome foods.
• Get enough sleep. Lack of sleep affects the body's performance and slows down metabolic processes.
• Drink enough fluids. It is best to quench your thirst with plain clean water, cool green tea with mint or chamomile.
• Having set a goal - to steadily follow the plan for a month. Then the actions will become a habit and it will be easier to achieve results.
• Be patient.