How to exercise women's arm muscles

Strong and powerful forearm muscles are not only beneficial to the improvement of a bodybuilding body shape, but also help to improve grip strength, support strength and the ability to complete various training movements, which is of great help to the growth of muscle strength in various parts of the body. Especially for us women, having perfect arm curves will make us more beautiful. So, how do women exercise their arm muscles? Let me tell you below.

1. Side curls. Hold the dumbbells with both hands or one hand at the side (knuckles facing forward), keep your upper arms close to your sides, hold the dumbbells upward and bend them in front of your shoulders, and slowly lower them to the original position. It mainly develops the forearm extensor muscles and at the same time develops the front muscles of the upper arm.

2. Overhand grip wrist curl. Grip the barbell with your hands (palms facing down), with your grip shoulder-width apart and your upper arms close to your sides. Bend the barbell upwards, lift it to the limit and then slowly lower it back to the starting position. The forearm muscles remain tense and exerted throughout the movement. It mainly exercises the forearm extensor muscles and the lateral upper arm muscles.

3. Reverse wrist curl. Sit at the end of the bench, hold the barbell with your palms facing up, with your grip shoulder-width apart, your forearms resting on your thighs, and your wrists relaxed. Bend the barbell upward with force until it can't bend any further. Then relax and restore. This exercise can be done with your forearms resting on a flat bench, or with a dumbbell in one hand. Mainly exercises the forearm flexor muscles.

4. Wrist curls behind your back. Stay standing, hold the barbell behind your back (palms facing back), and do wrist curls. The effect is the same as the reverse grip wrist curl, which mainly exercises the forearm flexor muscles. Many bodybuilders like to use this exercise because it creates a forced contraction feeling.

5.Ulnar wrist curl. Stand with your feet apart, one hand on your waist, hold one end of the combination dumbbell without the plate in one hand, and let the other end hang down, with your wrist joint relaxed. Contract the ulnar muscles, use the wrist joint as the axis, bend the dumbbells backward and upward until the triceps are strongly contracted, then return to the original position and do it again. It mainly develops the ulnar muscles of the forearm, while also developing the triceps.

The above is the method of arm muscle training for women that I introduced to you. Have you remembered it? After dinner, you might as well try the above method to exercise your arm muscles. When exercising, you can choose 2 to 3 movements according to your needs, practice each movement in three sets, and repeat each set 15 to 20 times. Don't use too much weight to avoid injury.