The Ultimate Review of Arm Exercises for Women, Part 3

a meta analysis of upper arm toning exercises for women

What are the best arm exercises? This question has eluded experts and newbies alike. And if the experts don’t know the answer, how are you supposed to know the answer?

Enter the ultimate review of arm toning exercises for women.

It’s my goal to do all the homework for you and provide a critical analysis of every single arm exercise on the planet. Hopefully I’ll survive…

So without further ado, here’s today list of exercises:

Low Pulley Curls

low pulley curls

This exercise for the biceps is generally considered to be a “finishing” move by fitness buffs. In other words, it’s usually included towards the end of a workout to finish off any remaining life that may be lingering in the biceps muscle. Because you are using a pulley, there is little stress on the joints and it’s easier to maintain good posture.

Technique

  1. Stand facing the pulley machine and grasp the pulley’s handle with an underhand grip.
  2. Try to pull your belly button towards your spine to stabilize your back.
  3. Exhale, bend your elbows and raise the handle.
  4. Inhale, and slowly return to the starting position.

Most Common Mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Raising the handle to high which forces your elbows to rise. This takes the load off of your biceps and places it on your front shoulder.
  3. Rocking back and forth to get the weight up. This places stress on your lower back and over time can cause injury.
  4. Letting the body’s weight shift from the heel of the foot to the ball of the foot. This makes your position, posture and balance more unstable.

Sleeveless in 7 rating: 6/10

This exercise is neither bad or good. It’s simply average. And it’s harder to keep your elbows in place with low pulley curls since you start off with your hands extended out in front of you. If you have an injury or some other type of limitation, low pulley curls may be a good option. But if you are healthy, you should try some of the more challenging exercises.

High Pulley Curls

high pulley curls

Credit: bodybuilding.com

Another “finishing” move, high pulley curls are really good for working on the “peak” of your biceps. They also work your forearm to a limited degree. When done with absolute perfect form, this exercise can be very effective for making the bicep “pop out.”

Technique

  1. Stand between two high pulleys (aligned with the top of your head) and grab both handles with an underhand grip.
  2. Try to pull your belly button towards your spine to stabilize your back.
  3. Exhale, and bring the pulleys towards your ears.
  4. Inhale, relax your abs a little and return to the starting position.

Most Common Mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Not letting the arms fully extend out at the beginning and ending of the movement which reduces the range of motion.
  3. Allowing the elbows to rise to bring the pulley closer to the head which activates shoulder muscles instead of the biceps muscle.
  4. Letting the neck tilt downward which puts stress on the spine.
  5. Letting the body’s weight shift from the heel of the foot to the ball of the foot. This makes your position, posture and balance more unstable.

Sleeveless in 7 rating: 7/10

This is a really good exercise. The only thing that prevents it from being great is that it doesn’t work a large amount of muscle mass in your arms. And I’m sure you want to do only the most effective exercises because time is precious.

Ok, we have concluded today’s review of arm exercises. I know you are probably wondering when I’m going to include some triceps exercises. Be patient, they are right around the corner!

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{ 2 comments… read them below or add one }

Barbie

I have been searching for a free website that would allow me to tone and lose wieght in my upper arm. I am going to try this for the next eight -six wks to see if I visualize any results.
Thanks!

Reply

Sleeveless in 7!

Hi Barbie,

Good luck! Let us know how it goes. Also, make sure you sign up for our free arm-toning program.

Warm regards,
Katherine Crawford

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