Arm Exercises For Women

Arm exercises for proper and great results should be done using certain fitness equipment. Below exercises should be done with free weights.

Bending With Barbells

The process of doing this type of arm exercises is the following:

Step 1:

Stand straight keeping barbells in your hands.

Step 2:

Bend both hands at the elbows at the same time raising the barbells to your shoulders. Come back to the starting position.

Make four sets:

• with 6 repetitions for the 1st set,

• 8 repetitions for the 2nd set,

• 12 repetitions for the 3rd set and

• 24 repetitions for the 4th set.

!!! Please take into account also the level of your fitness. If you are just starting, make up to 3 sets with less repetitions, as the mentioned combination of sets and repetitions is quite difficult, however providing the best and the most efficient workout for your body.

Push-Ups With Pillar

The process of doing this type of arm exercises is the following:

Step 1:

Put your hands behind you leaning on the pillar. Place you feet on the floor keeping legs straight. As a pillar you can use a chair or sofa.

Step 2:

Bending your arms at the elbows, lower your body while leaning with the hands on the pillar. Do not reach the floor with your butt. You have to straight your arms keeping the weight of your body. After push your body up returning to the starting position.

Make four sets:

• with 6 repetitions for the 1st set,

• 8 repetitions for the 2nd set,

• 12 repetitions for the 3rd set and

• 24 repetitions for the 4th set.

!!! Please take into account also the level of your fitness. If you are just starting, make up to 3 sets with less repetitions, as the mentioned combination of sets and repetitions is quite difficult, however providing the best and the most efficient workout for your body.