Arm Workouts For Women, Part 2

arm workouts for women imageIf you’ve already read part 1 of this guide you know how to work all the muscles in your biceps, triceps and shoulders, how to do arm exercises correctly, how to do arm-toning circuits, and how to get the right type of equipment.

But, you can’t do the same arm workouts for women over and over gain or you will hit a plateau – your results will come to a screeching halt.

So in part 2 of this guide, you’ll get another arm workout and you’ll also learn how to modify both arm workouts so that you don’t plateau.

Arm workout for women #2

To download your second arm workout, right click on the link below and then select “save target as” or “save link as.”

Below are downloadable videos for all of the exercises in the workout:

Band lateral extension

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Overhead band extension

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Dumbbell curls, angled grip

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Lying dumbbell press, elbows in

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Dumbbell extension, shoulder level

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Band curls, narrow grip

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If you haven’t done so already, check out part 1 of this guide to get general guidelines on how to perform these exercises and to learn about the terminology in the arm workout – sets, repetitions, circuits, etc.

The equipment

In addition to the equipment we discussed in part 1, we also recommend getting an exercise bench to do this workout. If you can’t get a bench, it’s possible to do the lying dumbbell press and dumbbell extension from the floor – but this isn’t optimal.

Modifying the variables in the two arm workouts for women

There are four variables you can manipulate in these arm workouts for women:

  • Sets – don’t go above 4 sets
  • Reps – don’t go below 8 reps
  • Rest – don’t go below 30 seconds
  • Weight – never sacrifice form

So once you get in better shape and the provided workouts are no longer challenging, tweak the above – and remember to use weights that bring you close to failure towards the last couple of repetitions in your sets.

Mixing up the exercises

There is another strategy you can use here to prevent a plateau: mix and match exercises between the two arm workouts for women.

Just make sure the exercises match the body part. So don’t do a shoulder exercise in place of a biceps exercise – this will prevent you from working all your arm muscles evenly.

Implementing these techniques will allow you to use the two arm workouts for a very long time – they’ll last.

And remember to leave a comment below if you get stuck or have any questions.

To your sleeveless success!

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CLICK HERE to discover how to get sexy and sculpted arms!

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{ 10 comments… read them below or add one }

luda

im 55yrs i dont know if its possible to loose the flabby skin after using your exercise

Reply

Sleeveless in 7!

Well, you may not be able to lose all of it, but at the very least you will see a difference. Doesn’t hurt to try!

Just make sure you combine nutrition with exercise.

Warmest Regards,
Katherine Crawford

Reply

nadi

hi,
i m 27 female….i put on weight and volume around arms…. can i lose volume by doing these exercise..as i put on in last 2 years. i left gym due to my rotation on such area where there is no gym…so if i do that work out what is the most suitable dumbbell weights for me to start with. i have used dumbbell of 2.5kg two years back in gym

Reply

Sleeveless in 7!

Hi Nadi,

You can lose volume in your arms by doing these exercises, just make sure to watch your nutrition as well.

I would suggest starting with weights that bring you close to failure towards the last couple of repetitions in your sets.

Warm regards,
Katherine Crawford

Reply

Ellie

Hey, Im sixteen years old and my body is reasonably thin and i dont have much excess fat on anywhere except for my arms are really fat at the top all over, will these exercises help to get rid of the fat on my arms?
And is there anything else i could do to help because i dont need to diet and even if i did the fat on my arms doesnt seem to go
x

Reply

Sleeveless in 7!

Hi Ellie,

I feel your pain! The exercises will mostly tone the underlying muscle in your arms making them appear more toned. However, if you want to get rid of fat you’ll be best served combining diet and exercise. I understand that you don’t have much overall body fat, but if you keep on losing body fat, eventually the arm fat will come off. Not fun to have a predisposition for arm fat accumulation, I know, but it will come off!

Warm regards,
Katherine Crawford

Reply

Shehla

hi i am 31 years old…5 feet 5 inches and weight 58 kgs..i have flabby arms and am really worries abt the same…used to do aerobics on and off and lefy abt 1.5 years back..pls advise me what is the best course of action of toning my arms!

Reply

Sleeveless in 7!

Hi Shehla,

Glad to hear that you are ready to get back in shape!

I would recommend starting with our free guide on how to lose arm fat and our free arm workouts for women!

Warm regards,
Katherine Crawford

Reply

Ramya

hii i’m 16 and i have arms a lil too big for my body. Is it advisable for me to do these kind of work outs? because i think my height can grow a lil more and my parents won’t me allow to go to any gym. what should i do?

Reply

Sleeveless in 7!

Hi Ramya,

I would definitely recommend doing these workouts. Especially now since you are young and results will come faster!

Perhaps you can get some basic dumbbells and resistance bands so you can do the exercises in the privacy of your home? Hopefully, your parents will agree to this!

One more thing: remind your parents that exercise is the best way to increase mental performance.

Warm regards,
Katherine Crawford

Reply

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