women's arm

women’s arm

women’s arm

The best exercise for strengthening and shaping women’s arm

One of the common problems of women after aging is the loss of shape and strength of the arms, which in addition to weakness in doing things is not pleasant in appearance, so knowing a way to solve this problem will be very useful, the best way is exercise but the best exercise What is an arm for women?

womens arm
women’s arm


In this part of Updatebody, all of them are introduced so that you can become strong by doing them in a few weeks.

Then choose arm exercises to engage different parts of your muscles. Complete them in 2-3 sets for 8-12 times.
Do these exercises 3 times a week to feel strong for about 2 weeks.

Teaching effective sports exercises to strengthen women’s arm

1- Bent Over Lateral Raise
This exercise involves the back and middle of the shoulders.

Hold a dumbbell in both hands and take two steps forward with your right foot while in front of your left foot.
Keep your front leg semi-long and bend slightly at the waist, keeping your back straight, your abdominal muscles tight, and your shoulders rotated back and forth.
Extend your arms to the sides so that your arms and dumbbells are level.
Then return the arms to their original position and repeat this exercise 8-12 times.

2- lateral raise dumbbells
Stand up straight and bend your knees slightly.
The palms of the hands are facing the body, and by holding the dumbbells, gently raise the arms to shoulder height.
While lifting the arms to the sides, bend slightly so that the dumbbells are level with the shoulders.
Lower your arms and repeat this exercise 8-12 times.

3- Push-Up
This exercise works on the chest and deltoids (shoulders).

While your feet are approximately 15 cm apart, lie on your stomach on the floor with your palms flat on the floor and slightly wider than shoulder width apart.

Keep your body straight and press your toes firmly on the floor, gently bend your elbows and bring your chest down to the floor.

Hold your abdomen approximately 10-15 cm before contact with the ground and try to keep your back and legs straight and in one direction.
Go back to your original position.

If this is difficult, you can also use the wall and do it standing up, with the difference that your feet are about 50 cm away from the wall.

The goal of this exercise is to do three sets of 8-12 times.

4- Push-Up behind the arm
This exercise involves the chest, deltoids and muscles in the central part of the body.

Swim in Swedish, but keep your knees on the ground and your feet suspended in the air!
Keep your hands close to your chest and close to each other.
Tighten your abdominal muscles and bend your arms, bring your chest to the floor and keep your arms close to your sides and back. The elbow should be backwards, not outwards.
Straighten your arms to their original position and do it 8-12 times or as many times as you can.

5- Stretching the triceps muscle of the elongated arm
This exercise involves the upper back, shoulders and back of the arms.

Lie on your back and hold a dumbbell securely in both hands.
Pull the palms facing each other and the arms facing up, and bend the elbows and pull the dumbbells toward the shoulders.
Stay in this position for a moment and when your arms are parallel to the ground, return them to their original position and repeat this exercise 8-12 times.
6- Stretching the muscles of the back of the arm
This exercise involves the muscles of the triceps, shoulders and upper back.

Stand up straight and spread your legs apart, bend your knees slightly, and hold the dumbbell with both hands.
Raise your hands slightly above your head with your palms facing up and your arms wide open.
Bend your elbows and lower your forearms behind your head so that you can touch the biceps.
Straighten your arms upwards and repeat this exercise 8-12 times.

7- Strengthening the biceps muscle
This exercise involves the biceps and back muscles.

Stand up straight with your feet shoulder-width apart and hold a dumbbell.
With your palms facing forward, bend your elbows and pull the dumbbells up and your shoulders.
Lower your arms and repeat this exercise 8-12 times.
You can repeat this with the opposite arm.

women's arm
women’s arm

8- Single bent dumbbell
This exercise involves the shoulders and upper torso.

Hold a dumbbell and place one hand and knee on a bench, keeping your back straight and your elbows slightly bent, making sure the palms are facing inward.
Make sure the bent knee is below the pelvis and your hand is under the right shoulder.
Tighten your abdominal muscles and raise your dumbbells until your arms are parallel to the ground and your elbows are slightly behind you.
Repeat this exercise 8-12 times and switch sides.

9- bench press
This exercise involves the chest, shoulders and upper back.

Lie on your back and on a bench, lift a weight, and place both feet on the floor.
Raise your hand and hold the barbell.
Pull the barbell down to the chest and then pull it away.
Repeat this exercise 8-12 times.

10- Rotation of the two arms of the the kettlebell
This exercise involves the muscles of the hamstrings, serine, abdomen and shoulders.

Stand up straight with your feet shoulder-width apart, keeping your arms at your sides, and holding the kettlebell with both hands.
Bend your knees and lower the kettlebell between your legs.
Get out of the squat in a quick motion by straightening your legs while turning your arms forward and where your eyes can see.
Do this for a minute and repeat it 8-12 times.

11- Single arm pressure press
This exercise involves the legs, serine muscles and shoulders.

Stand up straight and spread your legs hip-width apart, holding the kettlebell in your right hand with your fist close to your chest and your elbows bent, squatting your lower body and tightening your abdominal muscles.
Simultaneously straighten the arms, push the kettle bell upwards and quickly exit the squat position.
Do this exercise for 30 seconds with one arm and 30 seconds with the opposite arm.

12- Plank to Push-Up
This exercise involves the muscles of the central body, shoulders and arms.

Start with a plank position (on the arms instead of the elbows) and place the arms directly under the shoulders and the muscles of the central body.
Raise one arm and place your elbow down, followed by the other arm on your elbow. (Traditional Plank)
Return to the starting position by simultaneously lifting one elbow up and placing your hands on the starting position until you reach the plank and do this exercise for as many minutes as you can.

13- Dumbbell rotation and press
This exercise involves the muscles of the biceps and shoulders.

Stand up straight and keep both dumbbells close to your hips and spread your legs shoulder-width apart.
With the palms facing the body, rotate the arms toward the shoulders.
Rotate both arms and then return to the starting position, but pause for a second before returning to the starting position.
Repeat this exercise for 8-12 times.

14- Kick the back of the dumbbell
This exercise involves the triceps.

Hold the dumbbell in both hands and bend forward from the waist, keeping your right spine straight and your chest high.
Align your neck with your back and bend your elbows and keep your upper arms close to your body.
Stretch your arms and press the triceps for a moment before returning to the starting position.
Repeat this exercise 8-12 times for both sides.

15- Boxing with dumbbells
This exercise involves the entire upper body.

Stand up straight and hold the dumbbell in your hands with your legs shoulder-width apart and your knees slightly bent.
Rotate your arms back and forth once for one minute.
Keep the dumbbells at shoulder level and avoid shaking the body, but allow the hips to move naturally when boxing.

16- Muscles of three soldiers
This exercise involves the muscles of the triceps, biceps, shoulders, back, abdomen and hamstrings.

Stand in front of a bench, lower your body, bring your arms behind your back, and hold the bench to make sure your fists are forward and your legs are straight.
Hold the body with the heel and tighten the abdominal muscles.
Now lower your body so that your elbows are at a 90-degree angle, then return to your original position.
Repeat this exercise for 8-12 times.

17- Triceps muscle with one leg stretch
This exercise involves the biceps, triceps, shoulders, central body muscles, and serine.

Sit on the edge of a bench and place your feet on the floor. Hold the edge with the fingers of your hand facing forward and where the hands are shoulder-width apart.
Straighten one leg and bring it forward from the bench, lowering your body in a controlled position and bending your elbow at a 90-degree angle.
Keep your hips flat and your elbows close to your upper body.
Repeat this movement 8-12 times.

women’s arm


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