The Ultimate Review of Arm Exercises for Women, Part 2

a review upper arm toning exercises for women

If you read the first part of the Sleeveless in 7 review of upper arm toning exercises for women, you know that neglecting your biceps is a big no no. If you want sexy arms quickly, you have to exercise both your triceps and biceps.

So this review is going to include exercises for both sets of muscles. And remember that the purpose of this review is to give you an objective view on the effectiveness (and safety) of different upper arm exercises.

Here’s today’s selection of exercises:

Concentration Curls

concentration curls

Gym rats around the world love doing this exercise. Even the one and only Arnold Schwarzenegger can be seen doing concentration curls in his classic documentary “Pumping Iron.” But for women that want toned arms ASAP, this exercise shouldn’t be done one arm at a time.

Technique

  1. Sit while holding a dumbbell with your palm facing forward and your elbow against your inner thigh or knee.
  2. Maintain the natural arch in your back by keeping your chest up and stomach tight.
  3. Exhale, bend your elbow and lift the dumbbell up.
  4. Inhale, and slowly return the dumbbell to its original position.

Most Common Mistakes

  1. Excessively pushing the inner thigh or knee against the elbow to help lift the dumbbell.
  2. Jerking the weight up which activates the back muscles instead of the biceps.
  3. Letting the arm fully extend at the bottom which takes all the stress of the biceps.

Sleeveless in 7 rating: 8.5/10

There are two major problems with this exercise. First, it can be hard to use a lot of weight because of the position your body is in – strict form is critical here. Second, doing one arm a time is a poor use of time. So do this exercise in alternating fashion with both your arms for the best results.

Hammer Curls

hammer curls

Perhaps one of the most overlooked arm toning exercises by gym rats around the world. It’s a great twist on the classic dumbbell curl. It does a great job at working the outer part of your biceps and does a phenomenal job at working your upper forearm.

Technique

  1. Stand while grabbing a dumbbell in each hand with palms facing each other.
  2. Try to pull your belly button towards your spine to stabilize your back.
  3. Exhale, and raise both dumbbells. Keep your palms facing each other the whole time.
  4. Inhale, slightly loosen your abs and slowly return both dumbbells 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 dumbbell to high which forces your elbow to rise. This takes the load off of your biceps and forearms 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 palms slightly supinate (supination = facing upwards).

Sleeveless in 7 rating: 8/10

This exercise places a huge load on your forearms. If you want toned forearms this is probably one of the best, if not best, exercise out there. And toned forearms will definitely improve the overall appearance of your arms.

Well, that’s it for today’s review of upper arm toning exercises. Look out for the next one!

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{ 10 comments… read them below or add one }

carol

I have lost 80 lbs, am 65 so have lots of flab especially in the arms. I do water arobics 3 days a week and walk 2 days a week and do a recumbant bike 1 day a week. Need somw good advice and help with my arm exercises. Enjoy reading this website very much!!

Reply

Sleeveless in 7!

Hi Carol,

Congratulations on your progress! You have made a very smart choice by doing water aerobics and low-impact cardio, your joints will last a lot longer. Unfortunately, I’ve seen countless women injure their knees by taking too many high impact cardio classes.

I’m glad you find this website useful!

Warmest regards,
Katherine Crawford

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whitney

this sounds great! i have tried so many things to lose weight i am 138 i would like to weigh 115 i need help with losing weight i diet healthy exersise and i’m just not losing any>?? help please thanks!!:)

Reply

Sleeveless in 7!

Hi Whitney,

I would recommend our free guide on how to lose arm fat as a starting point!

Warm regards,
Katherine Crawford

Reply

girle

i enjoy reading your blog please notify mefor follow up arm exercise

Reply

Sleeveless in 7!

Hi Girle,

I’m glad you enjoy the blog!

Warm regards,
Katherine Crawford

Reply

girle

HI I AM 52 I EAT VERY VERY HEALTHY I GO TO THE JIM FOUR TO FIVE TIMES A WEEK I SPEND NEARLY TWO HOURS WHEN I GO MY WEIGHT IS 115LBS. THE ONLY TROUBLE SPOT I HAVE IS MY UPPER ARMS ITS KIND OF FLABBY I TRY EVERY EXERCISE I HEARD ABOUT BUT NOTHING WORKS ,ANY OTHER ADVISE? ANY WAY THANKS FOR REPLYING ABOUT THE OTHER DAY.

Reply

Sleeveless in 7!

Hi Girle,

It sounds like you might need a new combination of arm-toning exercises for that “final push” to get the arms you want. Your body fat is low, you eat healthy, you exercise – everything is in place so I suspect you might have adapted to your current routine.

Have you tried the free workouts provided here?

Warm regards,
Katherine Crawford

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Sophi

Hi, im so glad i found this website. Im really hav a problm with my upperarms and tummy. Any suggestion for tummy exercise tht works. Thank u. God bless. Sophi. Namibia.

Reply

Sleeveless in 7!

Hi Sophi,

First, make sure you exercise your stabilizers and movers. Stabilizers provide support for the structures deep in your lower back, while movers help your torso move through different planes.

Some basic exercises for your stabilizers: planks, bird dogs, etc.

Some basic exercises for your movers: crunches on a stability ball, lying leg raises, etc.

Also, remember that losing body fat will reduce the size of your stomach. Exercises will simply tighten the muscles underneath.

Warm regards,
Katherine Crawford

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