The Ultimate Review Of Arm Exercises For Women, Part 11

learning about arm exercises
Finding the best arm workout can be harder than finding a needle in a haystack. How are you supposed to choose among all the different exercises out there and all the different opinions out there?

The good news is that I am going to find that needle for you. Why? So that you don’t have to spend all that time figuring this whole thing out.

Here’s today’s review of arm exercises for women:

Dumbbell Curls With Palms Facing Forward

curls

Credit: msn.com

This is a great exercise for working the biceps through its entire range of motion. An exercise that works a muscle through its entire “range of motion” will always give you faster results. This variation of the dumbbell curl, puts more emphasis on the outer portion of your biceps.

Technique

  1. Stand holding a dumbbell in each hand, arms hanging down and palms facing forward.
  2. Try to pull your belly button inwards toward your spine to keep your back stable.
  3. Exhale, and raise both dumbbells.
  4. Inhale, and lower the dumbbells slowly.

Most common mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Raising the dumbbells to high which forces your elbows to rise. This takes the load off of your biceps and places it on your front shoulders.
  3. Rocking back and forth to get the weights up. This places stress on your lower back and over time can cause injury.

Sleeveless in 7 rating: 9/10

Dumbbell curls with palms facing forward are almost a perfect arm-toning exercise. The only issue is that it can be somewhat difficult to increase the weight without having your posture deviate – so make sure you use strict form.

Barbell Curls With a Wide Grip

barbell curls

When done with extremely strict form, barbell curls with a wide grip can be a top-tier exercise for the biceps. This variation of the regular barbell curl puts more emphasis on the inner part of the biceps. The main issue with this exercise, however, is the painful stress it can put on your wrists – but this can be avoided by experimenting with different grips.

Technique

  1. Stand erect with the back straight, grasp the barbell with a wide underhand grip.
  2. Try to pull your belly button towards your spine for lower back support. Also contract your gluteal muscles for added stability.
  3. Exhale, tighten your abs further and raise the barbell.
  4. Inhale, loosen your abs and lower the barbell.

Most common mistakes

  1. Letting the chest cave in and the shoulders round forward which is horrible for your posture.
  2. Raising the barbell 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.
  5. Curling the wrist’s upwards when bringing the barbell up. This places uncomfortable stress on the wrist and forearm. Keep your wrists bent downwards if you feel too much strain.
  6. Jerking the weight backwards (towards the body) during the middle portion of the movement. This transfers the load to your middle back.
  7. Not experimenting with variations in grip width to reduce strain on the wrists.

Sleeveless in 7 rating: 8.5/10

This exercise almost reaches perfection. The only issue is that it can strain your wrist, but this can be avoided.

That’s it for today’s review. Watch out for the next one. Until then!

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