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Last week’s post on Women’s Arm Toning Exercises got such good feedback we’ve been asked to add some more of the best arm toning exercises for women.
Again these will be broken up into the various muscle groups. This time however, we will include some gym equipment to add a bit of variety.
With each exercise, do 2-3 sets of 10-15 repetitions. These can of course, be mixed and matched with the best arm toning exercises for women in this and the previous post. Try to include two exercises from each muscle group, or perform supersets as previously suggested if just choosing one exercise.
Chest
BOSU kneeling pushup
Kneel on a mat with your hands out in front of you on a BOSU which is turned upside down. Your arms should be shoulder-width apart and your elbows slightly bent. Slowly lower yourself down towards the BOSU so your chest almost touches it. Next push yourself up to the starting position.
Incline barbell bench press
Lying on your back on a bench with an incline of 45 degrees, hold a barbell on your chest with your hands shoulder-width apart. Slowly lift the bar straight up above you. Hold at this top position for two seconds then slowly lower back down.
Shoulders
Dumbbell upright row
Stand with your feet hip-width apart, knees slightly bent to protect your back. Hold a pair of dumbbells in each hand in front of your thighs. Draw both dumbbells up towards your shoulders to about the level of your chin. After holding at the top for a couple of seconds, slowly lower back down. This exercise also works the trapezius muscles in your back.
Machine lateral raise
Adjust the seat height so your thighs fit comfortably under the support and your arms are fully extended to reach the bar. Grip the bar firmly with both hands and pull down towards your chest. Return to the starting position keeping all movements well controlled.
Biceps
Preacher curl
Sitting on an inclined preacher bench, hold a bar bell in both hands with your wrists pointing away from you. Keeping your arms planted firmly on the pad, slowly lift the bar as high as you can. Hold at the top for a couple of seconds and slowly return to the starting position.
Standing barbell curl
Stand with your feet shoulder width apart and hold a bar bell in the underhand grip as above, with it resting on your thighs in front of you. With a very slow movement, lift the bar bell up towards you and keep your elbows close to your sides. Pause at the top for a few seconds then slowly lower back down.
Triceps
Bench dip
Place your hands on a bench behind you, shoulder-width apart with your fingers facing forwards. Your knees are bent at a 90 degree angle to the floor. Slowly lower yourself down so your buttocks is nearly resting on the floor then raise back up. Keep your elbows in tight at all times throughout the exercise.
Dumbbell triceps extension
Lie on your back on a bench, holding a dumbbell in each hand. Keeping your arms straight above your head with your arms shoulder-width apart. Lower the dumbbells slowly towards your temples, by bending your elbows to about 90 degrees. After pausing at the bottom for two seconds, slowly raise the dumbbells back up to the starting position.
Performing these best arm toning exercises for women will get your upper body looking lovely and toned.
photo credit: greg westfall.
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