How to strengthen your arm muscles? Exercises with dumbbells for girls

Arm exercises with dumbbells are a great opportunity for women to get the problem area of the forearm in order at any age. And if, starting tomorrow, you devote at least 30-40 minutes to exercise every day, you will soon get toned, sculpted, but at the same time incredibly beautiful feminine hands. And no saggy skin! Interested? Then all eyes on our review. Here you will find general tips on how to keep your arm muscles and skin healthy, as well as the best dumbbell exercises available.

Warm-up

Each lesson begins with a warm-up. It warms you up and prepares you for the upcoming loads. It is important to prepare the cardiovascular system, joints, ligaments and muscles. It may take about 10-15 minutes in total depending on the complexity of the training session.

Before starting the main work, you can jump rope for 5 minutes. An exercise bike is also suitable. After warming up, you need to do regular exercise. This includes various rotations of the arms, torso, hip joints, bending, lunging, etc.

Exercises for arms with dumbbells

After an active warm-up, you can rest for a minute, restore your breathing, and drink water.

Note! To adapt the target muscle group to work, you need to do a warm-up approach, but not in every exercise. For example, if this is the first approach for biceps, then it needs to be prepared for this. Subsequent exercises for this muscle no longer require warm-up. The warm-up set is performed with light weights and a slightly higher number of repetitions.

Arm muscles - how to tighten them?

In terms of their structure, the muscles of the arms are among the most complex - in addition to the biceps and triceps, there are dozens of small muscle groups that ensure the mobility of the hand and fingers. In addition, the muscles of the arms are closely connected with the muscles of the shoulder girdle.

The arm muscles are strengthened when performing any exercises that require lifting heavy weights - both dumbbells or barbells, and other objects. In fact, the arms are involved in almost every upper body exercise, from pull-ups to push-ups.

On the other hand, in everyday life, the biceps are primarily involved in work, while the triceps receive only secondary load. It is for this reason that without the proper level of training, the muscles of the back of the arms gradually atrophy and lose their elasticity.

What sport develops your arms?

The arm muscles are actively used in sports such as swimming, rowing, volleyball, basketball, tennis and even pole dancing. However, none of these activities are capable of pumping up huge arm muscles - this will require isolation exercises with a heavy barbell.

It is important to note that it is much more difficult for girls to build large biceps than for men - primarily due to differences in hormonal levels. That is why there is no need to be afraid that doing physical exercises will create unwanted volume in your arms.

Training program with dumbbells for arms

Exercises for losing weight on your arms

The main condition when building a training program is to exercise a specific muscle group after 1-2 days, depending on the complexity of the previous session. In addition, it will be better to change the exercises each workout. You can make two options and alternate them with each other.

The arms should be trained together with another larger muscle group. For example, leg muscles.

Option 1

Squats with a 4x10 barbell.
Dumbbell biceps curl 3x12.
Leg extension on a 3x10 machine.
Extension of arms behind the head 3x15.
Leg curls on a 3x10 machine.
French press 3x15-20.
Hanging leg raises on the bar 3x10-15.

Training program

Option 2

Lunges with a barbell or dumbbells 4x10 on each leg.
Sumo squat 3x15.
Reverse lunge and overhead press 3x10.
Bent-over dumbbell raises 3x12-15.
Bent-over dumbbell rows 3x12-15.
Opening and standing press 3x12.
Plank 3 sets to the max.

These workouts should be done on free days when there are no other activities.

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?

About choosing a working weight when training at home

Selecting dumbbell weights for beginners is not an easy task. What it will be like depends on the person’s body weight and level of physical fitness.

Obviously, basic and isolation exercises are performed with weights of different weights.

Practice shows that in the initial stages of training, the weight of dumbbells for fitness should be as follows:

7-10 kg – squats (regular and plie), lunges;
Swings, leg flexion-extension – 5 kg;
To properly work out the muscles of the back, arms, shoulders, and chest, a beginner needs only 3-7 kilograms of weights.

The main mistake of novice athletes is that they initially start training with heavy weights. This is fundamentally wrong, since such exercises not only will not help strengthen the muscle corset, but can also lead to injury. It is better to increase the working weight gradually, on average doubling it during the first 2 months of training.

So, choosing the right dumbbells for women’s workouts at home is not an easy task. However, out of all the variety of weights presented in sports stores, the best for beginners are collapsible weights with a rubberized neck and polygonal weights. In the first stages, a “strength reserve” of 3-10 kg/dumbbell is quite sufficient. Then, if necessary, the working weight can be increased.

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Contraindications

Any physical activity is considered beneficial, but it is not always safe. Especially when it comes to the use of weighted projectiles, which seriously increase the load. Home workouts are usually easier than those done in gyms, but they can also be harmful. Medical experts identify the following contraindications for exercises with dumbbells:

hypertension;
heart disease (exacerbation);
bronchial asthma (exacerbation).

It is advisable for women who are expecting a child to exercise caution if they did not have close acquaintance with sports before pregnancy, and be sure to reduce the weight of dumbbells so as not to provoke uterine tone. Persons suffering from problems of the spine (including osteochondrosis, curvature, etc.) and joints are recommended to first consult a doctor

Additionally, it is advisable to take care for those who have thyroid pathologies, but here the decision will be up to the endocrinologist.

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.

Exercises without dumbbells

Plank

The extended arm plank is an important exercise not only for strengthening the abs, but also for maintaining the tone of all the muscles of the upper half of the body. It develops the shoulder girdle, chest muscles and triceps. Note that this exercise is performed without movement - but for an amount of time.

Push-ups are a logical continuation of the plank with outstretched arms. When they are performed, the load on the triceps increases, since it is due to the strength of this muscle that the body is pushed upward. The recommended number of repetitions of the exercise is at least 5-7.

Exercise “Mill”

Starting position - standing straight, legs wide apart. Lean forward, making sure to keep your back straight. Then spread your arms to the sides and begin to reach with your left hand towards your right leg; repeat for the other side. Exercise helps strengthen posture and improves the tone of the upper half of the body.

Side plank with twist

Starting position - side plank on the elbow (left hand on the floor, right hand behind the head). Make sure that the pelvis does not drop too low, and that the load of body weight falls on the core and abdominal muscles. As you exhale, begin to stretch your upper arm towards your lower arm.

Bent-over dumbbell row

This is one of the best exercises for the back muscles. Bend forward, hold dumbbells in both hands with your palms facing you, bend your knees, bend your lower back, now do dumbbell rows to your body with both hands.

What muscles work: back muscles (latissimus dorsi, teres major, trapezius, shoulder (deltoid) muscles).

Perform 4 sets of 10-15 repetitions, dumbbell weight 3-5 kg.

Biceps Curls

Lift up from your left leg onto a sturdy bench, with a dumbbell in each hand.
We stand on the bench and raise our right leg until it is parallel to the floor; at the same time, do biceps curls.
Return to the starting position, switch legs and repeat.

What muscles work: gluteus maximus and medius, quadriceps and biceps.

Perform 4 sets of 10-15 repetitions, weight dumbbells from 2 kg.

Contraindications to exercises with weights

Weight training is necessary for women, as it is a small physical activity, but it must be approached with special care and vigilance for the body.

Doctors have discovered a number of contraindications to exercise:

Hypertension (pressure above 170/90 mmHg). So there may be a risk of heart attack and stroke.
Diseases, pathologies of the heart and blood vessels (failure, angina, arrhythmia). During exercise, most of the blood flows to active muscles, which increases the load on the heart.
Bronchial asthma. Excessive physical activity is the instigator of the attack.
Presence of hernias, spinal diseases.
Postoperative period. The risk of surgical suture opening may increase.

Exercise should be done with caution during menstruation and pregnancy.

And also people who have no experience in such physical activity.

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.

How to choose the right dumbbell weight

The weight of the dumbbells should match your weight, so the effect of your workouts will directly depend on the correct equipment. To determine the optimal permissible weight of the projectile, you need to first do a warm-up, warming up the muscles. Then choose dumbbells with which you will do 12 repetitions of one exercise, and after that you will feel slight fatigue in your muscles. If the workout is too easy, then you have chosen light equipment for yourself.

Usually, girls choose kilogram dumbbells for fitness, but if they are too heavy for you, you should first choose the minimum weight of the weight plate, which is 500 g. If you choose sports equipment for exercising at home, then it is better to buy a one-time gym membership and test everything dumbbells before purchasing them at a sports store.