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Best Upper Arm Exercises for Women

Best Upper Arm Exercises for Women

Dream of having those well toned, buff arms, with all the right cuts in place? Include the following upper arm exercises in your routine and you'll be on your way to getting exactly that. Continue reading for more information on the exercises that can be included to make this come true.
Rujuta Borkar
What you wouldn't give to have those well-toned arms. With just the right cuts in all the right places. The well-toned, not-an-inch-of-extra-mass-in-place arms. You probably daydream of all the sleeveless and off shoulder numbers that you can finally wear without feeling all conscious about the same. Right? You want those dream arms, but you don't know how to make that happen. No problem then. There are several arm exercises that you can take up and get exactly what you want. In the article that is to follow, we will give you a list of some of the best exercises for upper arms that you can use. If you'll just read through then.
Upper Arm Exercises for Women at Home
Many women do not have the time or the inclination to join a gym or a professional health care center. Then does that mean that there is no scope for them and that they can never get the desired results? Of course not. There are ways in which you can carry through certain exercises at home and still garner the desired results. In the sections that are to follow, we will take you through certain exercises that can be carried through for best results.
Pull Ups and Chin Ups
These exercises are a great way to work the entire arms, but specifically work on the upper arms. To do these exercises, here is what you do:

1. Start by standing under a pull up bar in your garden.
2. Place your hands on the overhead bar with the palms facing down.
3. Maintain a shoulder width distance between both hands. This is your starting position.
4. Take a deep breath and pull yourself up by exerting pressure on your arms.
5. As you go up, bend your knees and fold your legs into a cross at the ankles.
6. When your forehead reaches the bar, slowly come down and continue the exercise by pulling in as many push ups as you can.
7. To carry forth chin ups, go about the same way instead of stopping at the bar at the forehead level, try and push yourself further up and get your chin to touch the bar by going all the way up.
8. When you are able to get in a continuous cycle and gain strength to carry forth this exercise with ease, try to get in 16 repetitions in sets of 3.
9. To increase the difficulty of the exercises, reduce the distance between the hands and add angle weights to the routine.
Chair Dips
Of the varied upper arm exercises for women without weights, this one is one of the most effective. Here is how you go about doing this exercise:

1. Arrange for two chairs that are made of solid wood and can maintain great balance.
2. Place books or any other heavy object on the chair seats so that they become more balanced.
3. Now place the chairs with their backs to each other, while you stand in the middle.
4. Place your palms on both the chairs and slowly curl your legs to balance yourself on the chairs.
5. When you have balanced well and found your footing, dip down in a controlled motion.
6. Stop just before the feet touch the ground and pull yourself up again.
7. Do as many dips as you can manage and then take it to 16 repetitions in one set and sets of 3.
Overhead Extension with Dumbbells
This is one of the most effective exercises that you can go in for . Arrange for a set of dumbbells for this exercise and then go on to do it like so:

1. Hold a dumbbell in each hand and stand with a hip width distance between the feet.
2. Bend the knees and slowly pull the arms up overhead.
3. Keep the dumbbells in a vertical position and keep your wrists straight.
4. When the dumbbells are in their overhead position, bend your elbows and lower the dumbbells behind your head.
5. Ensure that the elbows are pointing to the ceiling and the upper arms are close to the head.
6. Now straighten the arms out and repeat the action.
7. Do 16 repetitions in 3 sets.
Medicine Ball Toss
This might seem like a relatively simple exercise to do and it is, but then it is required that a person has enough strength to carry this exercise through. In fact, it is one of the best upper arm exercises for women over 50. This exercise needs a partner. Here is how you go about it.

1. Take a regular medicine ball, and stand with a partner with a considerable distance between each other.
2. Then simply toss the ball from one person to the other for as long as you can manage.
3. Be careful about the weight of the ball and do not throw it with excessive force.
These arm exercises will work the upper arms really well and help to tone and firm them plenty. Include these in your routine and see the difference they make. Here's to great upper arms.