How to pump up a girl’s arms with dumbbells: exercises for training arm muscles with dumbbells for women

Arm workout with dumbbells to reduce volume and improve muscle tone

It is a common misconception that you can lose weight in the arm area by doing only isolated exercises. And that only biceps curls and reverse push-ups will help you get your arms in order.

However, the best strategy is to do a well-balanced workout that targets all muscles: legs, core, upper body, and cardio. This, along with a healthy diet, is the key to reducing not only your arm fat percentage, but to toning your entire body.

Don’t be alarmed that this home complex may seem like it’s only aimed at quickly pumping up your hands. As soon as you start doing the exercises, you will immediately realize that your whole body is working.

For best results, do this workout program at least 3 times a week, making sure to include leg and butt exercises as well.

Equipment:

1 fitball
1 pair of 10-pound dumbbells (Note: You may want to use heavier weights on some exercises and/or lighter weights on others—choose based on your physical capabilities).

To do this workout you need:

Perform all repetitions of each superset (pair of exercises) in a row without stopping.
Rest 30 seconds between each superset.
Rest 2 minutes after completing all three supersets.
Perform 20 reps of mountain climbers as a warm-up and cool-down.

Note for Beginners: If you are new to fitness or strength training, you can do this arm workout without any weights or with very light ones (1 to 3 kg). You can also perform fewer reps and sets than suggested, but you will still be able to pump up your arms to the fullest with this routine.

The benefits of training with dumbbells for your figure

Let's start with a few important aspects of the benefits of fitness for women, and in particular the benefits of dumbbells.

Metabolism and sexual figure

Scientists have proven that strength training is the best way to help you lose extra pounds. During resistance training, the body begins to intensively burn calories, accelerating the metabolism.

Experiments show that people who performed at least three strength exercises per workout accelerated their metabolism for a period of 39 hours.

Dumbbells will help you make your body not thin, but slender: you will get nice curves without excess fat, which requires much more effort. But you must admit, rounded shoulders, a thin waist and delicious, toned buttocks are worth it. At the same time, you will become “more compact” in size, because 1 kg of fat is 18% larger in volume than 1 kg of muscle.

Enhance the effect of diet

Did you know that diet and fitness with dumbbells for women is the most effective duo? There is a striking connection between them. Strength training helps you stick to your diet more firmly (and who wants to lose those amazing results!), and restricting yourself in food leads you straight to the gym!

Warm-up: mountain climbers

20 reps

Assume a regular plank position with your arms straight. Your body should form one straight line.

Bend your legs, bringing your knees to your chest. Minimize bounce by keeping your core, shoulders and arms as tight as possible. Complete 20 reps, counting reps on both sides as one rep.

Set of 5 exercises

Arm exercises with dumbbells for girls are presented in the form of a complex consisting of five movements. Before each workout, it is necessary to carefully prepare the trained area for loads.

Next, while the muscles are well warmed up, but not yet clogged, you should start doing presses - standing and sitting overhead. They will create the necessary tension before the next actions.

Then move on to various rows, leaving flyes and curls for dessert. The workout should be completed with a static exercise and a subsequent cool-down.

Thus, the entire complex of muscles in the trained area is worked out harmoniously, allowing you to form beautiful hands.

Warm-up

Stretch your cervical spine - do gentle rotations without haste and concentrate on the condition;
Now you should move on to your arms - stretch your arms to the sides and rotate them in turn, first with your hands, then in the elbow area, then in the shoulder area. 15-20 spins will be enough.
Tilt your body 90 degrees to the floor and perform the “Mill” exercise - throw your straight arms in one direction or the other. 20 repetitions will warm up your lower back well.
Well, don’t forget about the main muscle – the heart . Do 3-5 minutes of jumping rope or jogging in place.

You can also use our exercises for losing weight on your arms, or do the warm-up shown in the video:

Now you can start arm exercises with dumbbells for women.

Standing Dumbbell Press

A basic exercise that mostly works the front and rear deltoids, indirectly also involving the biceps, triceps and shoulder blades. The complexity of the execution is low, the main thing is to accurately reproduce the nuances of the execution technique.

Technique:

Starting position - standing, arms bent at the elbows, holding dumbbells at ear level so that the elbow bends 90 degrees ;
Inhale deeply and, as you exhale, slowly straighten your arms, stretching them upward, bring them together with dumbbells at the highest point and hold in this position for a few seconds;
While inhaling, slowly return to the starting position.

For more information on how to properly tighten and pump up muscles using this movement, watch the video:

For the best load, you should perform 12-15 presses in several approaches, be sure to take a minute break.

Note! Similar actions can be performed while sitting, the order of actions does not change. When working while standing, along with the main muscles being worked, the legs are also in static tension, which is only a plus.

Seated overhead dumbbell press

One of the foundations of beautiful and correct posture is well-developed forearm muscles. One way or another, they are also involved in previous loads; this same type of press deliberately forces them to work. Perfectly tightens sagging skin on the hands. The difficulty of execution is quite high, since any slight deviation of the hands from the course can result in serious injuries .

Technique:

Starting position - sitting on a bench with a back support or a chair, arms raised up, squeezing a dumbbell with your hands, palms resting on the dumbbell discs;
While inhaling, slowly, just behind your head, without bowing far, move the dumbbell so that your biceps touch your forearm;
As you exhale, use your triceps to return your arms to the starting point.

Watch the video for more details:

It is necessary to implement 8-12 lifts in 2-3 approaches.

Bent-over dumbbell row

A multifunctional exercise that involves the entire upper muscular corset of the body. The inner part of the arms, front deltoids, trapezius, latissimus dorsi muscles are worked on, and the abs also work statically. The execution is not difficult if you carefully follow the technique . To implement this you will need free weight dumbbells. What weight of dumbbells should a woman choose for her arms? Beginners can use from 0.5-1 kg depending on their initial physical fitness.

Technique:

Starting position - standing, feet resting on heels, knees slightly bent, upper body tilted parallel to the floor, dumbbells in hands;
As we inhale, we slowly lower our hands to knee level, while our hands precisely slide near the body; a slightly greater deviation of them can lead to injury ;
Exhaling, we pull our arms to our chest and slightly to the side.

Learn more from the video:

It is necessary to perform 12-15 repetitions of deadlifts for 2-3 approaches.

You can work with this exercise separately on each hand.
This requires arm and leg support in the form of a bench or sofa. One side (arm and leg) is supported, and the other implements traction. Note! At the starting and ending points, the muscles do not completely relax, but spring back a little and perform the action again. You need to work at an average pace - at high speeds the technique suffers, at low speeds the muscles are not properly loaded.

Standing dumbbell curl

For the most part, this exercise focuses on the biceps, and a little less on the forearm muscles. The load depends on the weight of the weight. For women, dumbbells of 3-5 kilograms will be optimal, for men - 8-12 kilograms.

Technique:

Starting position – standing, looking in front of you, arms with dumbbells down;
As you inhale, bend your arms at the elbows so that your palms are turned toward your body ;
As you exhale, return to the starting position.

Static push-ups with dumbbells

The load that everyone is familiar with is presented in a new version and will “finish off” the already sufficiently worked muscles. Static exercises for arms with dumbbells will load all the muscles of the limbs, as well as the abs, back and legs. Effectively reduces hand volume. The difficulty of performing without dumbbells is average, but with dumbbells you will need to try and work on coordination.

Technique:

Starting position - lying down, hands on dumbbells, body taut;
While inhaling, do an incomplete push-up and freeze in this position for a certain period of time;
Exhaling, return to the starting position and relax.

Watch the video for more details:

To begin with, it will be enough to “freeze” for 10-15 seconds in 3 approaches, gradually increasing the work time.

See also: Why do my arms hurt or not straighten after training?

I Superset

Close-grip push-ups and bent-over dumbbell rows on a fitball

10 reps + 15 reps

Technique for performing push-ups with a narrow grip:

These push-ups primarily work your triceps, but also give a good workout to your chest and core, making them a great exercise for an overall fat-burning boost. If you cannot follow proper form in the straight plank position, then you can do these push-ups from your knees.

Start in a straight-arm plank position. Keep your neck in a neutral position, looking straight at the ground.

Slowly lower your body toward the floor until your elbows are bent 90°. Return to the starting position and straighten your arms.

Technique for performing bent-over dumbbell rows on a fitball:

The dumbbell row is a great exercise for working your arms as well as one of your largest muscle groups, your back.

Place dumbbells in front of an exercise ball and lie with your chest on it. Straighten your arms to reach the dumbbells.

Now pull the dumbbells up toward your shoulders with your palms facing inward. Extend your arms and then lower the weight to the floor under control.

Exercises for the abs

The abdominal press is a group of multidirectional muscle layers that are difficult to correct, so it requires a special approach and well-designed exercises. In order for a woman to achieve the desired flat stomach, she must be prepared for long-term hard work, while not forgetting about her diet.

Since the abs are formed by 4 muscle groups (rectus, oblique, pyramidal and transverse), you need to work them all accordingly.

Here are examples of exercises for each abdominal group:

Rectus muscle training . Lie on the floor, take weights in your hands and cross them over your chest. Raise your body slowly (at an angle of no more than 45 degrees), stay in this position for a few seconds, and lower yourself to the floor. Repeat 40 times. To make it easier, beginners are allowed to pick up one dumbbell (hold it with both hands by the nubs) and bend their knees without lifting their feet from the floor.
Exercise for oblique muscles. In a standing position with a load in your right hand (both arms extended along the body), you need to bend 20 times to the left. Then grab the dumbbell in your left hand and bend to the right side the same number of times.
Work of the transverse muscles . This is a complex exercise (it may not be possible right away), so it’s better to start with 1 kg dumbbells. To perform it, you need to lie on the floor, place your hands with weights behind the back of your head (without touching the floor). Simultaneously lift the body and legs (without jerking), lower to the starting position. The number of repetitions is 20 times.
Development of pyramidal muscles . Lying on a mat or floor, hold one dumbbell between your feet. Place your hands on the back of your head. Raise your straight legs with the weight 5 cm from the floor, hold for 5 seconds, lower your legs. Do it 20 times.

II Superset

Shoulder press and French press on fitball

10 reps + 15 reps

Shoulder press technique:

This variation of the shoulder press works your legs and core muscles more than a seated exercise. That is why it is more suitable for general fat burning and can be performed even at home.

Stand shoulder-width apart and hold dumbbells just above your shoulders.

Tighten your core and bend your knees slightly. Forcefully lift the dumbbells until your arms are straight above your head.

Technique for performing a French press on a fitball:

This exercise is aimed at effectively strengthening and toning the triceps.

Lie with your back on the exercise ball, hang your head and neck, and bend your knees at an angle of 90 °. Raise the dumbbells just above your forehead. Your arms should lean back slightly so you can feel the weight of the dumbbells.

Lower the dumbbells all the way down until they reach the stability ball on either side of your ears.

Back exercises

Strength exercises for the back muscles place a lot of stress on the spine, so it is important to follow the correct technique to prevent damage and pinching. Moreover, the biceps and deltoid muscles actively work, which ultimately leads to faster growth of the arm muscles.

Girls with massive and broad shoulders should reduce the number of approaches (instead of 3-4, do 1-2 approaches) so as not to stimulate the formation of additional volume in this area.

Types of back muscle training:

Dumbbell row with a straight back . Stand up straight and take dumbbells in your hands, which are placed in front of your hips. Tightening your abs, perform 15-20 bends, while you need to bend your knees a little and move your pelvis a little back. Bend over until your back is parallel to the floor. Move the dumbbells along your legs. It is important to maintain a straight back and not arch in the lower back. Repeat 3 sets with a 2-minute break.
Incline Dumbbell Row. A difficult yet effective exercise. To perform, you need to take dumbbells in your hands and lean forward slightly. Bend your knees slightly. Place your feet at a distance of approximately 50 cm from each other. Then slowly, without jerking, pull the load towards the chest area, while spreading your elbows in different directions. Lower your hands and, without changing your position, perform the actions 20 times. Repeat 3 times with an interval of 2-3 minutes.
"Wings in Flight" . Stand in a position similar to the previous one (squatting slightly and leaning forward). Bend your arms slightly at the elbow joints (dumbbells in your hands). Extend your arms in different directions (imitating the flapping of a bird's wings) 15 times. Do 2 - 3 approaches with a short rest.

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III Superset

Dumbbell press on a fitball and Dumbbell row with support on a fitball

15 reps + 10 reps

Technique for performing dumbbell presses on a fitball:

This exercise targets your pectoral muscles, as well as your triceps and shoulders, which are a must-work.

Lie with your back on the fitball, hang your head and neck. Hold the dumbbells slightly above your chest with your elbows touching the ball. Straighten your arms with dumbbells above your chest. Flex your arm muscles, then slowly lower yourself to the starting position.

Technique for performing bent-over dumbbell rows supported by a fitball:

This row variation is great for isolating one side of the body at a time, so you can focus on contracting your back muscles in more detail.

You're only using one of your dumbbells for this exercise, so set the other side aside.

Stand and lean forward, holding a dumbbell in one hand and touching the ball with the other hand.

Keep your knees slightly bent.

Make sure your spine and neck form one straight line.

Bring the dumbbell toward your chest, flexing your back at the top of the movement, and then slowly lower it until your arm is completely straight.

Repeat, focusing on your back muscles, and exhale each time you lift the weight up. After 10 repetitions, take the dumbbell in your other hand and repeat on the other side.

Bent over dumbbell swings

For back and arms

What muscles are involved?

Trapezius muscles;
Rhomboid muscles;
Deltoid muscles;
Biceps and triceps brachii.

How to do it?

Feet shoulder-width apart, back extended and slightly tilted forward from the hips. Make sure that your spine is even and straight; do not arch your back too much. Your knees should be slightly bent.
Alternately raise each arm with a slight bend at the elbow. Don't straighten them completely. Raise your right arm, hold for a second, then raise your left arm. Then lower your right hand, and then after a second - your left.
Make sure your eyes are looking down and your neck is in line with your spine.

Note:

If desired, swings can be replaced with dumbbell rows, bending your arms and placing your elbows behind your back, or dumbbell presses, lifting dumbbells to your shoulders and bending your arms at the elbow.

Sumo squats with dumbbells

For thighs, buttocks, arm muscles

What muscles work?

Gluteus maximus muscle;
Rectus femoris muscle;
Vastus medialis;
Biceps femoris.

While simultaneously pulling dumbbells to the chin, you train:

Trapezius muscles;
Deltoid muscles;
Rhomboid muscles;
Triceps brachii.

How to do it?

Place your feet wider than hip height and point your toes slightly out to the sides. The main thing is that the pose provides you with balance and stability. Don't go too wide if it's not comfortable.
Straighten your back, lift your chin, pull your shoulders back.
Lower your body down by bending your knees. Don't bend over. Imagine yourself sliding down a wall. Don't let your knees extend beyond your feet. Tighten your abdominal muscles. The gaze is directed strictly forward.
Simultaneously with lowering your body down, raise your arms, bending them at the elbows, up to your chin, so that your elbows are above shoulder level.

IV Superset

Seated dumbbell flyes and biceps curls

10 reps + 10 reps

Technique for performing dumbbell raises while sitting:

Dumbbell flyes strengthen your shoulders and arms and are great for straightening your posture.

Sit on a fitball, place your hands on your hips and hold dumbbells in them.

Raise the dumbbells off your hips until your arms are parallel to the ground. Bend your arms and shoulders, then slowly lower the dumbbells back toward the ball. Exhale as you lift the weight and inhale as you lower it.

Technique for performing biceps curls:

These lifts will work your biceps while still working your legs isometrically.

Hold dumbbells in your hands and lean your back against the ball (and the ball against the wall).

Begin lowering yourself toward the floor until your legs are bent 90° at the knees. Stretch your arms until you feel a stretch in your biceps.

Now bring the dumbbells up to your shoulders. Tighten your arms, then lower the dumbbells. Do not move your legs during the exercise.

Exercises for legs and buttocks

Slender legs and rounded buttocks are the dream of every woman. It is possible to achieve what you want with an integrated approach to training these zones. Due to their anatomical features, the legs and buttocks have a large group of muscles and their growth requires constant stress (exercises with weights and gradually increasing weights).

Squats and running are great sports for toning and maintaining elasticity, but they are not enough.

The ideal workout is a combination of jogging (3-6 km) in the morning, squats (about 100 times a day) and strength exercises throughout the day.

Leg training options:

Spring squats. Additionally, you will need a step platform (you can replace it with a stack of books). Take weights (3 - 4 kg) in each hand. Stand one step away from the stand, with your feet shoulder-width apart. Take your right leg back, bend your knee and place the toe of your foot on the support. Do squats (without touching the floor with your right knee). Straighten up and repeat 20 times. Switch legs and do 20 more squats.
Plie. Feet wide apart, toes turned out. Take one dumbbell in your hands (weight 4 - 5 kg). Holding the dumbbell with both hands, squat until your thighs are parallel to the floor. At the same time, do not lift your heels off the floor and keep your back straight. You should feel a stretch in the inner thigh muscle.
Deadlift. From a standing position, bend your torso forward without rounding your back. Hold dumbbells in your hands; while bending, they should slide down along your thighs. Lower yourself to the maximum possible amplitude, feeling the stretching of the back of the thigh and buttocks.

V Superset

Wide-grip push-ups with feet on a fitball and Dumbbell abductions on a fitball

8 reps + 10 reps

Technique for performing wide-grip push-ups with feet on a fitball:

Fitball push-ups are an extended variation of regular, simple push-ups. If you realize that this is too difficult for you, do not hesitate to lighten the load a little, there is nothing wrong with that.

Take a plank position on straight arms, but your feet should be on the fitball. Place your hands wider than your shoulders.

Slowly lower your chest toward the floor, supporting your chin and looking forward.

Return to the starting position and repeat, inhaling each time you lower.

Note: Your abs should be very tense during the movement. Do not move your hips, chest, neck or back; the only movement should be from your elbow joints.

Technique for performing dumbbell abductions on a fitball:

This exercise targets your rear deltoids as well as your triceps.

Lie on your stomach on an exercise ball with your arms hanging directly in front of you. Place your feet on a plinth against the wall behind you for added stability.

Raise the dumbbells at your sides until your arms are parallel to the ground. Flex your back, arms, and shoulder muscles as you exhale, then slowly return the weight back to the starting position.

What are the advantages of doing exercises with dumbbells?

Shock content arrives: training with dumbbells helps you lose weight much faster and pumps up your muscles more effectively than solo cardio. But we're just getting started with the benefits. Why are dumbbells so cool?

Absolutely safe

The same cannot be said about the barbell. By the way, if you have one arm (usually the supporting one) larger than the other, use one dumbbell - and the problem is solved. The barbell is not an option in this case.

Increases joint mobility and ligament flexibility

Because the range of motion during exercise will be maximum.

Care about the future

Strengthens bones and stimulates the cardiovascular system.

Eliminate nervousness

Adherents of dumbbells are much less likely to be angry. All thanks to endorphins, additional bonuses from sports.

Increase overall productivity

By 15%.

Stimulates mental activity

After six months of regular training, the brain is also pumped up - memory and concentration improve, and information no longer leaves the head with lightning speed.

Non-monotonic

There are a million women's exercises with dumbbells. You can tone your arms or grab your glutes.

Functional

Takes up much less space than a treadmill.