Often the arms are forgotten. Women are afraid of looking too
muscular and so we focus more on working the lower body
(buttocks, abdomen and legs), but this is really a mistake!
Do not think that when you train with weights you will see your
arms very developed. Increasing arm muscle mass in women is not
easy: our testosterone level is lower than men’s, in fact, it
has been scientifically proven that having more of this hormone
makes it easier to gain muscle mass.
Also, increase muscle mass is a slow process that requires
time. You need to follow a diet with an excess of calories and
perform a demanding workout.
BENEFITS OF ARM TRAINING
Correct body position. And thanks to the development of the
muscles and their strength, the organs are kept in their
correct position and their functioning improves.
Increases the expenditure of calories. By increasing muscle
mass, the metabolism is activated and the body burns more, even
It helps prevent injuries. Strong muscles improve movements,
avoiding bad posture and reducing injuries.
It improves the physical aspect. It avoids the flaccidity of
Don’t forget about strength and don’t neglect other parts of
Standing up, and take the dumbbells
Tilt the upper body a little, until it is almost parallel to
The palms of your hands face the body and use the triceps to
lift the dumbbell until the arm is bent.
It is important to move only the forearm and keep the elbow
ONE-SIDED SHOULDER LIFTS
Standing up, with dumbbells in our hands
Place one arm at chest level and from here we will stretch the
arm upwards, extending it.
It is important that the force is made only with the arms,
And that the rest of the body remains stable, keeping the
with a straight back and legs shoulder-width apart, he leads
the dumbbells to his chest. If you cannot bring your arms to
your chest at the same time, go interspersed between one arm
and the other.
Be sure to keep your elbow close to your body and use your
biceps for strength – watch your lower back!
BENCH PRESS WITH DUMBBELLS
Place yourself face up on the floor, with your back to the
floor and your legs bent. Now bring the dumbbells to your
With your arms at 90º, lift them up so that they are fully
extended. Lower them again and repeat the exercise.
Work your arms 2-3 days a week and do 2-3 sets of these
exercises, with about 25 repetitions each. Use any weight you
want but be able to do the repetitions with effort. At the
beginning it is better to start with a few kilos and increase
it over the days. Insert one arm and the other and do the same
repetitions with both arms.
Share these useful exercises for flabby arms
with all your friends!