Arm workouts for women with dumbbells are specifically designed for them to tone their arms. These arm workouts are different from the arm workouts that men do because women have more lean muscle tissue in their upper body, whereas men typically have more bulk. The arm workout for women focuses on developing the smaller muscles of the arms so they will look slimmer and smoother. This is often achieved with arm curls or light weights, but some arm toning exercises require no equipment at all!
5-Minute Arm Workout for Women with Dumbbells
If you’re looking for an arm workout for women that don’t require much time or equipment, this five-minute routine with dumbbells is perfect. You can do it anywhere – all you need is a set of weights and a bit of space. The exercises are simple but effective, and they’ll help tone your arms and upper body. Let’s get started!
This five-minute arm workout for women with dumbbells is perfect for those who want to tone their arms and upper body without spending hours at the gym. The simple but effective exercises can be done anywhere – all you need is a set of weights and a bit of space. Let’s get started!
1) Arm Circles:
Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart. Raise your arms out to the sides so that they’re parallel to the ground. Slowly start making small circles with your arms, going forward for 20 seconds and then reverse for 20 seconds.
2) Triceps Kickbacks:
Start in the same position as the arm circles, but this time bend your elbows so that your upper arms are close to your sides and your forearms are parallel to the ground. From here, extend your arms straight back behind you, keeping your upper arms still. Return to the starting position and repeat 10 times.
3) Bicep Curls:
Again, start with your feet shoulder-width apart and a dumbbell in each hand. This time, let your arms hang down at your sides with your palms facing forward. From here, slowly curl the weights up to your shoulders, and then lower them back down. Repeat 10 times.
4) Overhead Press:
Start with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward. Raise your arms up so that they’re parallel to the ground, and then press the weights overhead. Lower them back down to the starting position and repeat 10 times.
5) Front Rise:
Start by holding a dumbbell in each hand with your palms facing your thighs. Keeping your arms straight, raise them up in front of you until they’re parallel to the ground. Lower them back down and repeat 10 times.
6) Lateral Raise:
Start with your feet shoulder-width apart and a dumbbell in each hand, palms facing your thighs. Keeping your arms straight, raise them out to the sides until they’re parallel to the ground. Lower them back down and repeat 10 times.
7) Bent-Over Row:
Start by holding a dumbbell in each hand and bending forward at the hips until your upper body is parallel to the ground. From here, row the weights up to your chest, and then lower them back down. Repeat 10 times.
8) Chest Press:
Lie on your back on a flat surface with a dumbbell in each hand, palms facing forward. Press the weights up overhead, and then lower them back down to the starting position. Repeat 10 times.
9) Shoulder Press:
Start by holding a dumbbell in each hand with your palms facing forward and your arms at shoulder height. Press the weights up overhead, and then lower them back down to the starting position. Repeat 10 times.
10) Shrugs:
Start by holding a dumbbell in each hand with your arms at your sides. Slowly shrug your shoulders up to your ears, and then release back down. Repeat 10 times.
11) Reverse Fly:
This arm toning exercise is great for women because it targets the muscles in your upper back and shoulders. To do a reverse fly, you simply hold dumbbells (start with light weights to get used to how they feel) and extend your arms straight out from your body at shoulder height. Next, you bend forward slightly while keeping good posture before raising both of your arms up until they are parallel to the ground
12) Tricep Dips:
Another arm workout that requires no equipment! All you need is some space on the floor or an aerobic step if available. Place both hands behind you so that all of your weight is resting on them then lift one leg off the floor and lower yourself towards the ground by bending at your elbows without lifting your back off the floor. When you reach arm’s length distance, push yourself up until your arms are straight again to complete one repetition
13) Arm Stands:
Arm stands are great because they can help strengthen your core muscles as well! Start by standing with feet together and place hands on hips for support. Then lift one leg off of the ground so that all weight is resting on just one foot before leaning slightly forward at a 45-degree angle while extending that arm out in front of you. Once this position has been reached, hold it for about ten seconds then switch sides
14) Pushups:
The final exercise mentioned here is the classic pushup which targets the chest, triceps, and shoulders but also works out abs due to having to maintain good form throughout the entire exercise. Place your hands slightly wider than shoulder-width apart before lowering yourself down to the ground and then pushing yourself back up to the starting position. If you find traditional pushups too difficult, start by doing them from your knees until you can complete them with good form from your toes
Conclusion:
That’s it! Just 5 minutes arm workout for women with dumbbells and you’re done. This workout is perfect for women who want to tone their arms and upper body without spending hours at the gym. Give it a try today!
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