The best exercises to pump up beautiful and strong arms for a girl using dumbbells and without them

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

Hands are one of the areas of girls’ bodies that gain weight first. But you really want to have a slim, fit body without the slightest flaws. To do this, you need to regularly exercise, pumping up your muscles. It doesn't take much time to train beautiful hands. How to quickly pump up a girl’s arms will be discussed in this article.

What a girl needs to remember when training her arm strength

Ladies who want to strengthen the muscles in their arms can safely go to a sports club, where a fitness consultant will create a suitable training program.

A less expensive option is to take a couple of consultations with a trainer, choose a suitable set of exercises and train yourself at home.

It is possible to give a beautiful relief and make the lines of the arms clearer, perhaps thanks to a well-thought-out training program and compliance with all the necessary conditions.

5 main rules for making your arms stronger:

1. Determine the total volume of adipose tissue in the body. If there is an excess amount of fat, it is necessary to reduce the daily calorie intake by eliminating unhealthy and too fatty foods from the menu.
2. If you are underweight, you need to add more protein foods and vegetables to your diet. You can calculate your weight norm using special calculators available on the Internet.
3. Develop a clear action plan. The concept should be comprehensive and take into account the following points: daily routine, class schedule, nutrition plan.
4. Follow the technique. Improperly performing the elements will not allow you to make progress, and what’s worse, can lead to sprains or injuries.
5. Adhere to the principles of regularity and gradualism. You need to pump your arms at least 2-3 times a week. At first, the main emphasis should be on the problem area. Start deadlifting with a light weight. Having strengthened your muscles and mastered your technique, you can increase the load and move on to intense split training.
6. Use different types of loads. It is advisable to complement strength training with cardio and aerobic movements: running, jumping rope, dynamic steps simulating movements like in boxing, etc.

Scrub and wraps

Coffee scrub. First, drink your freshly brewed coffee, but don't get rid of the grounds—we'll need them. Place it in a separate container, add 2 teaspoons of honey and a teaspoon of any oil - olive, grape, etc. Mix, apply to the skin, massage the area for 3-5 minutes until slightly reddened. Rinse everything well and lubricate your hands with rich cream.

Wraps. The most pleasant hand care treatments. To wrap, bake an apple, grind it in a blender, mix with two tablespoons of honey. Apply a thin layer to the skin of your hands, wrap your hands in cling film, leave for an hour, then rinse and spread your hands with a rich cream. In a couple of weeks you will see the result.

How and how much girls need to train to achieve results

To properly develop the work area, it is enough to perform 3-4 exercises. Each movement should be repeated at least two approaches 10-12 times. Gradually, the load should be increased.

The total time for one preparation, including warm-up and stretching, is 35-40 minutes. As a warm-up, you can perform rotational movements with the shoulder area, elbow joints, wrists, do 5-10 squats, and jump rope. The optimal rest between exercises is 60-180 seconds.

You can see noticeable changes in one and a half to two months.

What muscles can be pumped up if you do all the exercises correctly?

The muscles of the upper extremities are divided into two groups:

1. Shoulder area;
2. Forearm and hand.

Be sure to read: A set of exercises in the gym for weight loss for men

The muscles of the shoulder girdle that many athletes work include the deltoid, triceps or “triceps” and biceps (“biceps”). Their main functions are flexion and extension.

High-quality development of the delta gives more rounded outlines to the shoulders and influences the formation of correct posture. Pumped up biceps indicate good athletic shape.

To create beautiful shapes, you need to pay attention not only to the upper part of the arms, but also not to forget to work on the muscles of the forearm. The quickest way to give your body more contoured shape is through strength training.

How to pump up triceps at home

Exercises on the back of the shoulder involve working on the tone of the triceps brachii muscle.
Triceps receive virtually no load in everyday life, so these muscles, if not trained, very quickly lose tone. Exercise “Extension of arms behind the head while standing.” Starting position: stand straight, feet shoulder-width apart, knees slightly bent, buttocks tense, stomach pulled in. Take dumbbells in both hands, lift them up and behind your head. The arms are bent behind the head, the elbows are pressed to the ears. As you exhale, straighten your arms with the dumbbells, but not completely, leaving them slightly bent at the elbow. As you inhale, slowly return to the starting position. Perform 2-4 sets of 20 repetitions.

How to do:

• Throughout the entire exercise, keep your elbows close to your ears. Movements are smooth. Choose the weight of dumbbells according to your capabilities.
• Watch the position of your back, do not bend in either the thoracic or lumbar region.
• Pay attention to the position of the shoulders - they are lowered and do not rise towards the ears.

Shoulder exercises, which ones are best?

Rotational movements and elements with arms moving to the sides allow you to work out the shoulder area. Systematic sports training helps strengthen the upper body, develop endurance and strength.

Standing Dumbbell Press

How to perform:

• stand up straight, put your feet next to each other, take a weight;
• bend your elbows, turn your palms towards your chest;
• lift the dumbbells up, simultaneously turning the grip outward;
• return the cargo to the starting point;
• squeeze the dumbbells 18-20 times.

Dumbbell lateral raises

Execution:

• IP - standing, feet shoulder-width apart;
• take two weights, stretch your arms along your body;
• spread the dumbbells to the sides, keep tension in the muscles;
• lower down;
• do 12-15 times.

Be sure to read: Circuit training plan in the gym and at home to burn fat

Bent over arms raise

Method:

• stand up, spread your legs comfortably, take dumbbells;
• tilt your body forward slightly, bend your knees slightly;
• bring the loads together in front of you, spread them to the sides;
• perform 14-16 swings of the upper limbs without changing the position of the core.

The best exercises for tightening arms for women

We offer you the best hand exercises for women at home, which will help cope with the problem of loss of elasticity and tone in this area. Start your workout with a warm-up - it will help your muscles warm up and prepare. Perform swings, circular movements with your shoulders and arms, rotations forward and backward in turn, raising your arms, imitating the movement of scissors. You can also jump, walk in place at a fast pace, and so on. Now let's move on directly to the exercises.

Exercise 1. Lateral raises with dumbbells

You need to take a vertical position, standing, with your feet together. Relax your arms and stretch them along the body, turn your palms towards your legs. You should have small dumbbells in your hands. At home, you can replace them with plastic bottles filled with water or sand. As you exhale, spread your arms to the sides, lifting them slightly above the shoulder line. A slight bend in the elbows is allowed. At the extreme point, hold for a few seconds, then smoothly return to the starting position. Do three approaches 10-12 times.

Exercise 2. Bent-over dumbbell raises

Starting position – standing. Place your feet together, bend them slightly at the knees. Keep your back straight, tilt your body slightly forward. Lower your hands holding the dumbbells to knee level. In this case, the palms should face each other. As you exhale, you need to raise your arms straight up parallel to the floor. As you inhale, lower them down. Repeat exercises for arm muscles for women in three sets of 10-12 times.

We advise you to read: Curling your arms in a crossover

Exercise 3. Alternating dumbbell press

You need to stand straight, place your feet shoulder-width apart. Raise your hands with dumbbells to shoulder level. As you exhale, lift one dumbbell above your head, while inhaling, lower it down, and press the second one up. Perform presses, alternating hands. Do 10-12 reps and three sets in total.

Exercise 4. Push-ups

Push-ups are classic exercises for strengthening arm muscles for women, aimed at strengthening the arms, shoulders, and chest. You need to take a lying position, placing your hands shoulder-width apart at chest level. Point your palms forward and spread your feet approximately pelvis-width apart. Inhaling, you need to lower yourself onto your arms, bent at a right angle, and as you exhale, return to the starting position. It is enough to do 10-12 push-ups in three approaches.

Exercise 5. Reverse push-ups

To perform reverse push-ups, you will need a chair or bench. Sit down with your legs half-bent, clasp the edges of the seat with your hands. Keep your back straight. The angle between the shoulder and forearm should be 90 degrees. As you inhale, lower yourself as low as you can, then as you exhale, rise up.

There is a simpler version of the exercise. To do this, you need to place your hands close to each other and perform push-ups with your legs straight forward.

Exercise 6. Bench press

To do this exercise, you need to lie on a horizontal bench so that your head does not hang down. Place your feet on the floor. Bend your arms with dumbbells at an angle of 90 degrees. If the exercise is done at home, you can lie on the floor and bend your knees. As you exhale, press the dumbbells up. Hold them above your head for a few seconds with your palms facing each other. Then, while inhaling, return to the starting position.

We recommend reading: Back exercises for girls in the gym

Exercise 7. Lifting dumbbells for biceps

You need to take the dumbbells with a reverse grip, bend your arms at the knees and press them to your body. Perform smooth bending and extension of your arms. Each time the dumbbells should be pulled towards the chest. Do three sets of 10-12 reps.

Exercise 8. Putting a dumbbell behind your head

You need to stand up straight, place your feet shoulder-width apart. Take a dumbbell in one hand and gently move it behind your head, and lower it just as smoothly. You need to repeat the exercise 10-12 times , then do the same for the other hand. Do three approaches.

Exercise 9. French triceps press

Stand up, straighten your body, place your feet shoulder-width apart. With both hands, take one dumbbell and hold it behind your head, keeping your elbows bent. As you exhale, straighten your arm, lifting the weight toward the ceiling. As you inhale, lower your hand with the dumbbell behind your head again. In total you need to do three approaches , repeating the exercise for each hand 10-12 times.

Exercise 10. Pulling your arms back

Place your feet together, tilt your body slightly forward, while keeping your back straight. Take dumbbells in your hands and bend them at right angles, fix them at chest level. As you exhale, move your arms straight behind your body so that your palms are facing each other. Inhaling, return to the starting position. Repeat the exercise to tighten the arm muscles for women 10-12 times, doing three approaches in total.

Calculate your ideal sports weight!

An example of an effective training program for arms and shoulders

Sample training plan

If you have sufficient strength, the complex of three elements can be repeated several times. After class, be sure to do some cardio and stretch.

Exercises

After warming up, you can move on to the main exercises.

Arm exercises with dumbbells

1. Raising straight arms forward.

Starting position: feet shoulder-width apart, back straight, chest forward, shoulder blades pulled together, elbows slightly bent.

Alternately, as you inhale, raise your straight arms forward to the chest line, and while exhaling, lower them to the starting position. During the exercise, do not raise your shoulders and do not lean your hand forward. Raising dumbbells in front of you gives relief to the front deltoids, that is, this will pump up your upper arms.

The following two exercises are the most effective for training your arms at home. If performed regularly at home, the first results will appear no later than 2 weeks.

1. Biceps curl.

Lowering your straight arms with dumbbells down, press your elbows to your body and alternately bend your arms at the elbows, lifting your hand from the dumbbells to your shoulder. If we are working with a tape expander, then we perform the exercise of bringing the hand to the shoulder by standing in the middle of the tape and holding its edges in the hands. In the lower position, do not fully extend the elbow.

The exercise is often called a “hammer” or “hammer curl” and is performed with a neutral grip (when the back of the hand is turned outward in the starting position) or an underhand grip (when the palm faces the ceiling when lifting). Often, starting with a neutral grip, at the top point, at shoulder level, supination is performed (slightly turning the hand toward you).

The dumbbell biceps curl has many variations. Can be performed:

• with both hands at the same time;
• alternately, i.e. first only the right one, then only the left one;
• alternately: once with the right, once with the left.

From a standing, sitting, lying position.

When performing the exercise, it is important not to lean towards the working arm and firmly fix your wrists, do not throw the dumbbells. To pump up your arm muscles and avoid injury, you need to make smooth movements.

1. Overhead press.

This is a triceps exercise. But depending on the execution options, it allows you to train other muscles.

• Raise both arms with dumbbells up, elbows slightly bent and looking forward. Bend your elbows, lowering your forearms back until they touch your biceps. As you exhale, we return to the original vertical position.

You can hold your hands parallel, squeezing one dumbbell in each, or you can connect your hands, working with one dumbbell as in the picture. Also, to change the load vector, perform the exercise “French dumbbell press” - performed lying down. Details of the implementation can be found in the article.

You can use the barbell with a palms-forward grip, the distance between the hands is about 10 cm.

If a rubber or spring expander is selected, then the upper row is performed, for example, from the “scissors” position, when one leg is pulled back and holds the end of the expander, the other end of the elastic band is clamped in the working hand. The trajectory of the forearm movement is the same as when working with a dumbbell.

• With your arms raised up, if in the initial position they are parallel, you can bend your elbows, tilting your forearms with a small amplitude to the right and left.
• Another triceps exercise allows you to work your upper biceps at the same time. We bend our knees, tilt our body a little forward, and move our straight arms down and back, so that our elbows look at the ceiling. We bend the elbows towards the shoulder, and then return the forearm to its original position. In this exercise, only the forearm works, the upper part of the arm from the shoulder to the elbow is motionless in a backward position.

Triceps exercises can be performed standing or sitting.

1. Wrist flexion and extension.

If the biceps and triceps are sufficiently pumped up, and the forearm looks disproportionate in comparison with them, which is unlikely in girls, you can train the forearm muscles separately after working on the biceps. The main exercise is flexion (underhand grip) and extension (overhand grip) of the arms at the wrists in a sitting position. Here is one possible exercise.

We take a sitting position, so that the knee of the supporting leg looks slightly toward the floor (this increases the load compared to a horizontally positioned knee), we place the elbow on the prepared leg, and take the dumbbell with an underhand grip, so that the palm looks exactly up.

We lower the weighted wrist as far back as possible and slowly bend it towards ourselves, the other hand is motionless. Only the forearm muscles work.

You can complicate the exercise by increasing the amplitude by lowering the dumbbell to an extremely low position, when it is held only on the bent fingers of the palm laid back. Then the fingers are gradually twisted and then the entire wrist is raised. This complication simultaneously strengthens the fingers and stretches the muscles and tendons of the forearm.

After 10 executions, we turn the hand 90 degrees, so that the fingers look to the side, and the dumbbell clamped in them is vertical, and with the maximum possible amplitude, we slowly bend and straighten the wrist up and down.

The hand should be relaxed, and the movement is carried out by the muscles of the forearm. After 10 repetitions, we again turn the hand 90 degrees, so that the closed fingers look at the floor, and repeat the flexion-extension movements 10 times.

It is important to tense your hand here; you can tilt your body to the side to fully load your forearm.

Parterre

Push-ups are the most popular bodyweight exercise.

1. Push ups.

From a lying position, arms shoulder-width apart, bend your elbows, lowering your straight body to the floor. The lightweight version is performed from a lying position with support on the knees, hands parallel, fingers facing forward, abs tense.

You can do three springs (lower your chest to the floor three times and raise it without straightening your elbows to the end), and on the fourth count return to the starting position. Repeat 10 times.

1. Reverse push-ups (dips).

We place our hands shoulder-width apart at the back, legs extended forward, you can bend your knees a little. Bend your arms until your elbows are parallel to the floor. We return to the starting position.

Exercises on the horizontal bar

1. Hanging on the bar. The longer you hang, the better - it trains arm endurance and stretches the spine.
2. Pull-up, overhand grip. First, you need to master 3-5 pull-ups, then increase the number to 10 times.
3. Reverse grip pull-up.

Tips: How a girl can quickly pump up beautiful arms at home

You don't have to visit expensive fitness clubs to get beautiful athletic hands. Most of the exercises are quite accessible for home workouts.

In order to work productively on a problem area at home, you may need the following equipment:

• dense small mat;
• stable support: block, bench, chair;
• horizontal bar/crossbar;
• a set of weights of different weights;
• expander;
• fitball

In the first couples, you can do without any equipment at all, or use a minimal set: a mat, a pair of dumbbells (you can take 1-1.5 liter water bottles) and any suitable support.

Types of training

Arm training is organized 2-3 times a week, and one session lasts about 30 minutes. If a woman is modeling an athletic body, then on other days attention is paid to working out other muscle groups.

Important! You should not try to include as many fitness techniques as possible in one complex. The emphasis is on gradually increasing the number of repetitions and sets. If a girl trains at home with dumbbells, then the weight of the equipment also needs to be gradually increased.

The fitness program for the arms has specifics depending on the woman’s age.

Exercises up to 30 years old

At this age, with regular exercise, it is easy to achieve a beautiful shape for your forearms. Metabolism under the age of 30 is quite fast, so during training, excess fat deposits are quickly burned, and the skin regains its elasticity.

How to pump up your arms at home for a girl under 30:

• pay attention to cardio exercises;
• Do not allow sudden weight loss by following strict diets.

Classes at 30-40 years old

Compared to those under 30 years of age, the period from 30 to 40 years is characterized by a noticeable slowdown in metabolism. The skin of the body becomes susceptible to natural aging processes, so it is recommended to supplement fitness classes with cosmetic procedures aimed at maintaining the normal tone of the skin of the forearms.

Common mistakes and recommendations

Novice athletes, enthusiastically participating in a sports marathon, often make the same common mistakes:

1. Neglecting warm-up. Starting immediately to perform intense exercise without preparing and warming up your joints and muscles is the most unforgivable mistake and the biggest risk. Before each lesson, you must do light exercises and 5-7 minutes of cardio.
2. Incorrectly selected weights. You should not immediately take on heavy weights. The load should be increased gradually. To begin with, a load with a mass of 0.5 kg is enough. Having worked out the technique well, you can lift dumbbells 1-2.5 kg.
3. Constant use of monotonous movements. The training program must be modified periodically. To the basic elements, you need to add 2-3 new exercises every 2 weeks.
4. Lack of system. Classes from time to time will not bring the desired results. To achieve your goal, you need a clear plan and willpower.

For those who strive to achieve a slim and toned figure, professional fitness instructors offer a number of universal tips:

• Eat right. The menu should be balanced and contain healthy, wholesome foods.
• Get enough sleep. Lack of sleep affects the body's performance and slows down metabolic processes.
• Drink enough fluids. It is best to quench your thirst with plain clean water, cool green tea with mint or chamomile.
• Having set a goal - to steadily follow the plan for a month. Then the actions will become a habit and it will be easier to achieve results.
• Be patient.