Toning Your Arms With Hand Weights For Women

March 21, 2012 by  
Filed under Arm Exercises

If you are tired of that flabby extra skin and fat which hangs from underneath your arms, now is the time to take care of it. One of the most simple ways to do this is through the use of simple hand weight exercises.

First, you need to understand that in order to tone your muscles, you need to first lose fat. This is the big essential tip that you need to learn.

Arm toning is not possible without losing fat. Sadly, it is not possible to lose fat off of only your arms.

This means that if you want to tone your arms, you need to start a weight loss program that will help you lose weight off of your whole body. Only when your body has a low fat percentage that your muscles will start to shine through as defined and firm.

So, weight loss is just as important as muscle gain when it comes to arm toning. Next, you need to work with actual weights in order to make an impact.

On the other side of the equation is it the muscle that you build, shows through whatever fat you have on your arm. The bigger they are, the better they will show through.

Many women worry about getting bulky but this isn’t really a concern, as women do not have the necessary testosterone to get big. However, if you do want to get big, there are many ways to do it.

You cannot achieve these results with two pound lifts at a time-you need some real pounds to work with. If anyone at your gym tells you to use light weights with high reps to tone your arms, you can recognize they are wrong!

Working out with lighter ones, and higher reps is a bad rumor that we should all ignore. The reason is simple.

When you train, you break your muscles slightly-when they rebuilt, this is where growth occurs. Heavy pounds obviously stresses them more, and will amount to more muscles being torn and rebuilt.

Heavier will also speed up your metabolism, which in turn will burn more fat, helping you to tone your arms. To start with your biceps, go with a bar bell curl.

Standing with your feet shoulder width apart, grab a bar bell about shoulder width apart. With your elbows locked firmly to a position by your side, lift the pounds up using your biceps, to the top of your chest.

Lower it slowly down without moving your elbows and repeat. Next, try to alternate dumb bell curl.

Standing with feet shoulder width apart, and grab two dumb bells and let them rest at your side. Tensing your bicep, curl one up and twist it so that when the dumb bell reaches its top position near your shoulder, your palm is facing your shoulder.

As you lower this dumb bell down to its starting position, repeat with the opposite arm. Laying on a bench, take a medium heavy bar bell, a bit narrower than shoulder width grip, and bring it down to your lower ribs.

Push it up using your triceps, and lower it to the same position. Just before it reaches your chest, fire it up in the pushing direction again before it gets a chance to rest on your body.

This prevents your chest from taking over with the lifting. Take a light dumb bell in your right hand.

Place your left hand and left knee on a low flat bench. Keeping your back straight, lift your elbow so that your upper arm is in line with your torso.

Slowly tense your tricep, and lift the dumb bell to a position where you arm is almost locked out straight. Lower and repeat.

These are the basic four exercises that you will use to build your foundation of strength and technique. Remember, without perfect technique, you will not make any progress, so exert yourself in making sure that your posture and lifting method is perfect.

Warm up with some cardio, stretching, and light weights. Then do your bar bell curls, your narrow grip bench press, your alternate dumb bell curls, and tricep kickbacks.

Remember, when a rep number says 8-10 it means that you should pick a weight that causes you to ‘fail’ in that rep range. It does not mean that you pick a light weight and only do 8 reps.

It means you should be struggling to get to 8. Perform each exercise with care and slowly.

You will love your arms! Today is the day to start.

Jack R. Landry has been writing about the exercise and health industry for years. He recommends using fitness equipment to stay healthy and fit.

Contact Info:

Jack R. Landry

More Arm Exercises With Hand Weights Articles

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!

four + = 9