The Ultimate Review of Arm Exercises for Women, Part 7

madonna arms exercises

Why is there so much talk about “Madonna arms”? Well, too be quite honest, her arms are extremely lean.

Now some women may find this extreme level of leanness to be a little too much. Other women actually find it desirable.

Despite whatever side you may be on, if you want toned arms you are going to have to do very specific exercises.

I can guarantee you that the material girl didn’t get her “Madonna arms” by doing wrist curls all day…

So here is today’s review of arm exercises for women so that you can get sexy and lean arms:

Reverse Push-Downs

Credit: bodybuilding.com

Credit: bodybuilding.com

This is an interesting exercise for the triceps that you don’t see too many women doing because the underhand grip can be somewhat awkward. It mainly targets the medial head of the triceps (the inner side of your arm).

Technique

  1. Stand facing the machine with your elbows tucked in and grasp the bar with an underhand grip.
  2. Maintain a forceful contraction in your abs and dig into the ground with your heels.
  3. Exhale, and press the bar down.
  4. Inhale, loosen your abs temporarily and slowly return the bar to the top.

Most common mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Rocking back and forth to get the bar down. This places stress on your lower back and over time can cause injury.
  3. 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.
  4. Letting the neck tilt downwards which is horrible for your posture.
  5. Not keeping the elbows frozen in place at all times. This transfers the load to muscles other than the triceps.
  6. Not bringing the bar all the way down and all the way up. This limited range of motion reduces the effectiveness of the exercise.
  7. Gripping the bar too tightly which can strain the wrists.

Sleeveless in 7 rating: 8/10

This would be a top-rated exercise if only you could use heavy weights when doing it. Otherwise, it’s still a great exercise for solid arm toning.

Single-Arm Reverse Push-Downs

Credit: bodybuilding.com

Credit: bodybuilding.com

This exercise is similar to reverse push-downs because you use an underhand grip to push down a weight. But it’s dissimilar because it targets the lateral head of the triceps, not the medial head. The lateral head is on the outer side of your arm. This is generally considered a “finishing” move since you can’t use heavy weights.

Technique

  1. Stand facing the machine and grasp the handle with an underhand grip.
  2. Maintain a forceful contraction in your abs and dig into the ground with your heels.
  3. Exhale, and press the handle down.
  4. Inhale, loosen your abs temporarily and slowly return the handle to the top.

Most common mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Rocking back and forth to get the handle down. This places stress on your lower back and over time can cause injury.
  3. Raising the shoulder to help get the handle down. This takes the load off the triceps.
  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.
  5. Letting the neck tilt downwards which is horrible for your posture.
  6. Not keeping the elbow frozen in place at all times. This transfers the load to muscles other than the triceps.
  7. Not bringing the handle all the way down and all the way up. This limited range of motion reduces the effectiveness of the exercise.
  8. Gripping the handle too tightly which can strain the wrist.
  9. Leaning side to side to help get the handle down. This takes the load off of the triceps.

Sleeveless in 7 rating: 4/10

This exercise has two major issues. First, exercising one arm at a time is very inefficient. Second, you can only use light weights. Both of these are not conducive towards getting toned arms ASAP. Thus, it gets a low rating.

What’s the secret behind getting “Madonna Arms”? Knowing which exercises are the best and taking action! So don’t miss my next review.

A system on how to reduce arm fat

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

Similar Posts:

Leave a Comment