Priority Arm Exercises for Women
Arm exercises for women can be designed to target the most common fitness goals-- tone, tighten, and shape the upper body. Selecting the proper exercises for workout programs can save time and produce results more quickly.
Women in sports typically want to improve upper body strength to enhance performance. Exercises that improve sport-specific strength also contribute to coordinated movements that transfer well to sport skills.
To target these goals and more, I recommend 4 priorities arm exercises:
Bench Press
Bent Over Row
Overhead Press
Lat Pull Down
Why these exercises? In addition to
strengthening,
tightening, and shaping the arms and upper back (common goals for women), these multi-joint exercises:
*enhance your posture
*balance opposing muscle groups
*prevent injuries
*make your waist and hips appear smaller
*save workout time in the gym
*transfer well to similar sport movements
There are many alternative exercises that involve the same muscles actions, so there is ample opportunity to vary activities and personalize your program.
The joints used in these exercises include the elbow, shoulder, and shoulder girdle (shoulder blade area). Bicep curls, tricep extensions, and other isolation exercises are not necessary (but often advisable) because these four arm exercises work the same muscles.
All of the exercises or alternatives need not be performed on every single workout day. They can be alternated by pushing (bench press, overhead press) and pulling (bent over row, lat pull down), or by using other planned workouts.
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