There is a lot of variance between upper arm exercises. Some are astronomically more effective than others. And if you’re doing lots of the infective ones, you could spend an insane amount of time in the gym and not notice any results!
Even worse, all the fitness gurus make things more confusing by not reaching a consensus on the best upper arm exercises. You need a PhD in exercise selection just to get started!
The good news is that I’ve already done all the homework for you and I’m ready to share my findings!
So without further ado, here are 4 essential arm exercises for the female body:
1. Tricep extensions. The best way to do these is overhead. They do an excellent job at targeting the long head of the triceps, the area where arm flab hangs from. Now if you really want to work this area, get a full stretch at the bottom portion of the movement. Just make sure you use lighter weights when doing this.
2. Narrow-gripped curls. This is a great way to target the outside area of the biceps, the area which is most visible. And please do NOT neglect your biceps if you want toned arms. Remember that the biceps is the first muscle someone will see when coming at you from the front.
3. Inner grip dumbbell curls. Also known as hammer curls, these do an excellent job of working the forearm. So if you feel the need to firm up your forearms, then please include these in your routine. Just be aware that they are NOT effective for toning the upper arm area.
4. Incline dumbbell curls. This exercise is an ego killer. A top-tier movement for the biceps, expect to use much less weight than usual because this is one of the rare exercises that will work your biceps through their entire range of motion. And any exercise that works a muscle through its entire range of motion will provide accelerated arm toning results.
If you incorporate these arm exercises into your routine, you’ll notice some great results. Just make sure that you use a lot of intensity in your workouts. This is where most women fail, they do NOT use enough intensity. You have to push yourself hard in order to get dramatic results.
Writer Katherine Crawford, a fitness expert and recent flabby arms sufferer, teaches how to lose arm flab. Unearth how to get sexy and sculpted arms by exploring her website with extremely effective arm exercises for women now!
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