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workouts
women: arms
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT

The arm exercises pictured target the front and back of the arms, aiming to strengthen and tone. Aim to do up to three sets of between 12 and 20 repetitions — be sure to rest a couple of minutes between sets. For additional intensity, you may also wish to use the equipment shown, or improvise with things from around your home — cans of food, hand weights, a pole, the stairs, a bench or a chair.

Instructions

1.	bar curls Suitable for the front of upper arms (biceps). Standing with your feet shoulder-width apart and knees slightly bent, hold the bar with an underhand grip, as shown (in picture a). Always keep your back straight and upper arms at your sides. Slowly bend your elbows, curling the weighted bar (or similar) up towards your shoulders, as shown (in picture b). Lower the bar slowly to return to the starting position. To work the forearms, roll up the wrists during the movement.

2.	alternating curls Suitable for the front of upper arms. Standing with your feet shoulder-width apart and knees slightly bent, keep your arms by your sides, holding a weighted object in each hand. Always keep your back straight and your upper arms by your sides. To perform the curl, bend the elbow of one arm and slowly bring your fist up to shoulder height, as shown. Slowly straighten that arm and return it to your side before changing sides and curling with the other arm. All movements should be slow and controlled. Make sure you change sides each time.

3.	dips Suitable for the back of upper arms (triceps). Keep your back straight at all times and your body weight distributed between your hands and feet. Begin with your bottom elevated and arms straight, as shown (in picture a) — use a chair backed against a wall or something similar. To perform the exercise, slowly bend your elbows to about 90 degrees as you lower your bottom, as shown (in picture b). Slowly straighten your arms to return to the starting position.