Illustration of dumbbells for girls to slim down their arms

Barbell is a common fitness equipment, which can play a good role in training the arms. Therefore, many people in daily life slim down their arms by lifting dumbbells when they lose weight. However, many girls worry that barbells will make their arms wider. Let's discuss this below.

Will a girl's arms get bigger by lifting dumbbells?

Generally speaking, the correct way of lifting dumbbells will not make the arms wider, but it will also have the effect of thinning the arms. However, if it is excessive exercise, it may build muscles. Therefore, if girls just want to lose weight in their arms, they need to pay attention to the intensity of exercise.

Will girls' arms get bigger by lifting dumbbells? How can girls slim down their arms by lifting dumbbells?

Dumbbell fitness requires a detailed plan, don't practice blindly, and it is not the case that the longer the better, or the more often the better. You can lose weight in about 60 minutes, and those who are slightly fat need to add aerobic exercise or do light weights and multiple repetitions! Drinking water is also needed during the whole process, otherwise it is easy to run out of water. Prepare a cup of warm water before exercise, drink a little water after each exercise, and eat small and frequent meals. It is recommended to breathe when exerting force, breathe when recovering, and never hold your breath!

It is not easy for girls to significantly widen their arms by doing barbell training. When many boys use barbells to exercise their muscles, in order to make their muscles look more obvious, they will eat some high-protein foods together, such as eggs or protein powder. However, even if they eat high-protein foods together, it will take a long time for boys' muscles to grow. The intensity of girls' barbell training is much lower, and some girls' hormones are not enough to grow very developed muscles, so it is generally not easy for girls to make their arms wider when doing barbell training. Of course, if the training method is wrong, it will also cause some ugly muscles to grow on the arms, so we still need to train with barbells in the right way. For example, barbells can be combined with some stretching exercises for training, such as simple stretches, weighted squats, splits, planks, etc., which can be done together with barbells. Generally, each exercise is done in three groups, 15 to 20 times in each group, so that the effect of thin arms will be more obvious.

Will girls' arms get bigger by lifting dumbbells? How can girls slim down their arms by lifting dumbbells?

How can girls lift dumbbells to lose weight in their arms

Position 1: Barbell Behind-the-Neck Extension

First, stand up and grab the barbell with both hands, put four fingers forward with thumbs in front, cross them and slowly bring your arms behind your head, retract your elbows and bring your arms close to your ears, don't open them to the sides, purposefully lower your shoulders, use your triceps while breathing, move your shoulders down and your arms up, bend your elbows while breathing to return the barbell to the original position, and then repeat the above training.

Position 2: Barbell Seated Bicep Curl

At the beginning, use the method of holding the barbell in a sitting position. Hold the barbell with both hands with your palms forward, bend your elbows upward while breathing, retract your arms to raise the barbell to the outside of your shoulders, and let the barbell slowly drop back to its original position while breathing. Keep your waist and back tall during the movement, don't shrink your shoulders, and don't sway your body back and forth.

Position 3: Barbell Seated Lateral Raise

If you want to make your arms thicker, don't forget your shoulders. They are the connection between your arms and your body. So if your arms become wider but your shoulders are not wide enough, it will look unharmonious. First, stand up and hold the barbell with both hands, bend your elbows slightly, keep your back straight, stretch your arms to both sides while breathing, slightly rotate your palms backwards while raising your arms, breathe in and out, and make sure the backpack is moved down when the posture is completed.