This arm exercises for women routine is set up to tone your arms fast. You can use dumbbells that range from 5-15 pounds depending on your fitness level.
Do 3 sets of 12 reps of the arm exercise sequence for maximum results.
Bicep Curl
Hold a dumbbell in each hand facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift both dumbbells toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the dumbbells returning to the starting position. Keep chest still, using just the arms for the movement.
Tripceps Extension
Standing with feet hip distance apart hold weights in both hands extending it overhead, then lower the weights behind your head until the elbows are about 90-degrees. Return arms to straightened position.
Shoulder Press
Holding dumbbells while standing shoulder width apart, palms facing forward, press dumbbells directly over your head and back to starting position for one rep.
Lateral Raises
Standing shoulder width apart holding dumbbells palms facing inward raises both arms out laterally to shoulder level then lower back down for one rep.
Front Raises
Standing shoulder width apart arms in front of you holding a dumbbell in each hand palm facing down and toward your body raise the dumbbells out if front of you until they are shoulder level then slowly lower back down for one rep.
Tricep Kickback
Keeping your palms facing inward swing your arms back behind you until are elbows are straight then return to starting position for one rep.
