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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 saves time and drives results more quickly. In addition, strengthening and stretching opposing muscle groups helps maintain posture and prevents injuries.
Women in sports typically want to improve upper body strength to enhance performance. Exercises that improve sport-specific strength also contribute to key skills used in sports.
To target these goals and more, 4 priority arm exercises are important:
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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Recommended Resources
Explains why the exercises are important and which training program is right for you.
Very clearly written guide that shows you what works, what doesn’t, and why.
Detailed illustrations of muscles at work during each exercise, like an X ray of the body in motion.
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