Who said bicep curls are just for guys? Find out why every girl should train biceps and triceps for strong and beautiful arms!

Moderately sculpted arms with delightful contours are the perfect accessory for your dream figure. With their help, both in a sleeveless dress and in a tight T-shirt, you will be irresistible!

Don't be afraid to lift heavy weights and give your best. Believe me: your arms will not start to tear out of the sleeves, there is too little testosterone in the woman’s body for this. Even the toughest guys know that the only way to build arm muscles is through long and hard workouts.

Strong biceps and triceps important element harmoniously developed figure. In addition, they will help you become stronger!

Here is a quick guide to arm workout for girls. I even included an example workout in it. Girls, it's time to pump your biceps!

girls and biceps

What I especially like about training biceps and triceps is that I don’t have to spend too much time on it. Any bench press, like or, works out the triceps in parallel. And when you do, for example, the upper block for the widest or traction in a cable simulator, you indirectly train the biceps.

In short, if you conscientiously work hard on your chest and back days, you will not have to devote too much time to training your arms. Moreover, biceps and triceps are small muscles, and you can’t expect different metabolic benefits from their study.

What I especially like about training biceps and triceps is that I don’t have to spend too much time on it.

I prefer to focus my arms only once a week for 30-45 minutes. This workout, complete with indirect training of the biceps and triceps during the rest of the workouts, is more than enough. My arms are strong and look amazing!

Basic lifts and extensions

No matter how hard you try, in most cases, training biceps and triceps will still come down to two: raises and extensions of the arms. These movements force the muscles to perform their direct duties, but with tangible resistance.

Your biceps contract to flex your elbow (bring your hand up to your face), and your triceps flex your elbow (pull your wrist away from your face and straighten your arm). There are many variations on the theme of these movements, but the basic principle is unshakable and unshakable: raising the arm flexes it at the elbow joint, and extension straightens the elbow.

When you flex or extend your elbow with weights, you include more muscle fibers. The harder the work, the more muscle fibers have to be used to move the weight. And if you regularly load the muscles with work, they begin to grow in response to this.

I often see girls doing almost a hundred reps with 2-pound dumbbells. Remember, your muscles must be tense during training, otherwise they will not have an incentive to change.

Whoever told you that women should do a lot of zero-weight reps, I feel it's my duty to be clear. If your workout is like a walk, you will not see the result!

Biceps: exercises for girls

This workout is perfect for those girls who have never trained their arms or need a new, more effective plan of action. Remember, you're already training biceps and triceps on your chest and back days, so this program is only there to optimize your results.

I love this program because it includes some of my favorite techniques: 21s and burnouts! The workout is also good because it uses a rep range that is ideal for hypertrophy (muscle development). Without a shadow of a doubt, pick up a barbell or heavy enough dumbbells with which the last repetitions turn into a serious test.

Hand workout for girls

Program notes

1. - an interesting approach to training biceps. You will have to do 7 reps in the bottom half of the trajectory, then 7 reps in the top half of the trajectory, and finish with seven full movements. If you get very tired, you can take an extra break after the approach!

Partial repetitions will help strengthen the muscles in their weakest places. In lifting the biceps, the greatest difficulties arise, as a rule, in the first third and in the final phase of the movement. If you learn how to handle heavy weight dead spots, your muscles will get a huge boost in growth.

2. Burnouts are difficult, but also interesting in their own way. I promise, after completing this exercise, your muscles will literally bleed. The essence of the exercise is to score 100 repetitions in the minimum number of approaches.

You won't need a lot of weight, but make sure that the load is palpable. If the task begins to seem overwhelming, feel free to drop the weight and keep moving forward. And try not to relax too much between sets.

Burnouts are usually used to completely fatigue the muscles when they are already quite tired. While this approach may not be to everyone's liking, I believe it is great way squeeze out the last drops of energy from the muscles and bring them to complete exhaustion. Try it yourself, and if you don't like it or it seems that the game is not worth the candle, cross out the burnout from your workout.

3. In addition to sets of 21 repetitions, be sure to use full-range exercises in your workouts. If you have not figured out how to properly perform this or that exercise, please take a look at. There you will find step by step instructions and you can train with complete confidence.

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Triceps exercises for women

Women pay great attention to the figure. They strive to pump up the ass, make the press with cubes, do exercises for the chest and back. Although the beauty of the hands is just as important. C well developed muscles hands, the whole body looks more attractive and harmonious. The triceps muscles of the arms (triceps) are more troublesome than the biceps. With age, if they are not pumped, they become flabby and sagging. If this has already happened, then not everything is lost, this defect can be corrected. To do this, you need to regularly perform a set of exercises for triceps. We bring you the best triceps exercises adapted specifically for women that you can do at home or in gym.

The structure of the triceps

All three heads of the triceps are stimulated when performing movements that straighten the arms. The lateral (external) head or bundle of the triceps starts from the back of the shoulder bone and stretches to elbow joint. The long (internal) head of the triceps muscle of the arm is attached just below the shoulder, at the very scapular bone, and stretches, like the external head, to the elbow joint. The short head (the middle, the shortest of all three heads) is located between the long and lateral - the medial head. It also starts from humerus, but is attached much higher than the inner and outer heads of the triceps.

To give the triceps muscles of the hands nice shape, you need to perform exercises that involve both the external, internal, and middle heads. That is, presses, extensions and their varieties.

Triceps exercises for girls

This exercise works the entire triceps. Of course, the emphasis is on a certain part - on the inner head of the triceps muscle. But this does not spoil the exercise. Performing push-ups in an emphasis lying in narrow setting(hands - shoulder-width apart, or a little narrower), any woman in a matter of months will transform her triceps muscles of the hands. Of course, push-ups are not enough for a complete transformation. But without them, the complex will not be effective. That is why "narrow" push-ups should be included in the complex of every woman who wants to seriously transform the back of her hands.

Get on all fours. Then rest your hands on the floor, placing them so that the width between the palms is equal to the width of the shoulders, or slightly narrower. Straighten up so that your legs and back are in one straight line. Slowly lower yourself, bending your elbows, without changing the position of the body. Then quickly return to the starting position. Exhale and repeat the movement again. Do 4 sets of 15 reps.

Reverse push-ups for triceps are similar in action to the previous exercise. The only difference is that the hands are behind the back, and not in front of the torso. For those women who already easily perform 4 sets of 15 repetitions in push-ups from the floor, the classic version of bench push-ups will be more productive. For those who prefer to perform this exercise instead of "narrow" push-ups, it is better to prefer its light version.

A lighter version of push-ups from the bench is the same push-ups, with the emphasis on the bench, but the feet firmly rest on the floor with their heels. In the classic version, the legs rest on a raised platform. The recommended number of sets and repetitions - as well as push-ups - 4 to 15.

3) Triceps exercises with dumbbells

In this exercise, the emphasis is on the long head of the triceps muscle of the hand. Take a dumbbell and sit on a bench. Push your dumbbell arms up and bend them until you feel a full stretch in your triceps. Do 4-5 sets of 8-10 reps.

The back of the bench should be tilted so that when performing extensions for triceps, not the slightest discomfort is felt in the working muscles. That is, somewhere at 25 - 45 degrees. It is advisable - for a higher effect - to change the angle of the bench every 3 to 4 workouts.

Reclined-back bench extensions will be more effective for those women whose triceps ligament ends at the elbow, and not above it. For owners of short triceps (the triceps tendon ends above the elbow), it is also suitable, but for best effect it is better for them to prefer extension of the arms with dumbbells in the prone position.

This exercise is for those women who have already achieved some success in the development of triceps. Arm extensions in a sitting position (torso strictly perpendicular to the floor) are inferior to the previous extensions in terms of recruitment muscle mass, but for improving the relief and separation of the long (inner) head of the triceps, it will be much more effective.
With a dumbbell in hand, sit up straight. Bend the arm with the dumbbell until the triceps are fully stretched. Then, without stopping at the bottom point, straighten your arm. Do 4-5 sets of 8-10 reps.

Take a dumbbell in one hand, and, bending at the waist, bend one leg at the knee and place it on the bench, rest your hand on the same side. Remaining in this position, bend the other arm with a dumbbell at the elbow - so that the shoulder part of the arm is parallel to the floor. Extend your arm with a dumbbell without changing the position of its shoulder part. Do 5 sets of 8-12 reps for each arm.

This exercise mainly works the lateral (external) head of the triceps muscle of the arm. It is advisable to include extensions in a standing position with emphasis on one knee in training program when the desired mass is reached and it is required to improve the relief of the back of the hands.

This exercise is also desirable to perform when you need to "fry" the triceps. It also works external heads triceps. Only, unlike the previous exercise, the middle head is practically inactive here; only one lateral head of the triceps works.

Triceps training goes like this: lie on a horizontal bench, raise your arm with a dumbbell up so that it is strictly perpendicular to the floor. Lower the dumbbell by bending your arm at the elbow - so that the shoulder part of the arm remains in a vertical position. Lower your arm across your torso. At the lowest point, the dumbbell should touch the bench, just above the opposite shoulder. 4 sets of 12-15 reps.

Mutual lateral triceps extensions (another name for the Tate press) is an exercise similar to the previous one. It differs only in that when performing its extensions, both hands work at once.
Taking a dumbbell in each hand, lie down on a horizontal bench. Straighten your arms - as in transverse extensions, and lower the dumbbells across your torso, bending your arms at the elbows. The dumbbells should not touch during the entire set, and the palms should always be turned back to back. 5 sets of 10-12 reps.

Triceps exercises for girls

Below are three sets of triceps workouts. These are the most effective exercises for triceps that you can do at home. The first complex is for women who have just started fitness training and have no problems with overweight. The second is also for beginner girls and women, but with problems excess weight. The third is for all women who have already achieved little success in training. triceps hands

1 complex

Monday: Close stance push-ups – 4 sets of 12 – 15 reps.
Extension with a dumbbell, sitting on a bench, or similar exercise on horizontal bench(depending on the length of the triceps). 3 sets of 10-15 reps.

Friday: Push-ups from the floor in a narrow setting. 4 sets of 12-15 reps. For the first two workouts, do no more than 4 sets of 15 reps. From the third week, replace this exercise with push-ups from the bench, and use weights.

You need to deal with this complex until 4 sets of 15 repetitions are given without much difficulty.

2 complex

Monday: Push-ups from the bench. Set the weight with which you can perform 15 repetitions, and do with it 4 sets of 10 repetitions, resting between them for 1 - 1.5 minutes. then rest 3 minutes, and do the 5th set - with the maximum number of repetitions.

Extension of the arms, standing in an inclination. Do 5 sets with a weight that will allow you to complete 12 repetitions. The interval between sets is 1.5 - 2 minutes.
Cross bending of the arms. 4 sets of 10-12 reps.

Friday: Push-ups from the floor in a narrow setting. 5 sets: in the first four sets - 15 repetitions, in the last - maximum amount repetitions.

Sitting triceps extension. Grab a dumbbell that you can do 20 reps with. Do 6 sets of 15 reps, resting 2 minutes between sets.

3 complex

Monday: Bent Over Bent Over Bent Over Bent Over Bent Over Bent Over Bent over Bent Over Bent Over Bent over Bent Over Bent over Bent Over Bent Over Bent over One Knee 6 sets of 6 reps. With a weight for 8 reps, do 6 sets of 6 reps, resting 1 minute after each set.
Cross bends - 4 sets of 10 - 12 reps.

Friday: Push-ups from the bench. Set weight for 8 reps, do 8 reps. Then, without resting, drop 5 kg, and complete the approach to failure. Do 2 more sets of weight loss, also without resting between them.
Press Tate. Do 5 sets of 10-12 reps, resting 2-2.5 minutes between sets.

results

For some women, two months of training in the 1st complex is enough to start “advanced” training. Others are not enough and six months. It's all about genetics and body fat levels.

Usually, in women with overweight problems, triceps are transformed no earlier than after 2 months of training. For "inchers", not burdened with excess weight, this period is much shorter - 4 - 5 weeks. For a significant transformation of the triceps, you need to do at least 3 months. You learned how to pump up triceps for a girl at home. If you have reached good results and want to continue pumping your triceps to get a relief, use this set of triceps exercises.

Triceps are muscles located on the back of the arms. These muscles help to extend the arms, pull, push. However, most women don't realize how important it is for girls to do triceps exercises to keep them in shape until they have to put their hands up and clap. Flabby arms or batman wings are not the best terms for weak triceps, so you need to start getting rid of this problem.

On top of that, arm training will not make you as muscular as men. male body produces much more testosterone than women, which promotes muscle growth. Therefore, feel free to take dumbbells and say goodbye to sagging arms. Below you will learn how to pump up triceps at home. Do these 15 exercises to wear both a sweater and a sleeveless outfit with equal confidence. Let's start!

1. Triceps extension

Triceps extension - very simple, but effective exercise. To perform it, you can use both dumbbells and an expander.

Performing an exercise

1. Grab a 5kg dumbbell with both hands. Feet shoulder-width apart, press tense, shoulders relaxed;
2. Slowly raise your arms above your head. Fully straighten your arms, point your hands at the ceiling;
3. Bend your elbows and bend your forearms behind your head so that they touch your biceps;
4. Do 2 sets of 10 reps.

2. French press or extension for triceps lying down

This is another variation of the triceps extension, but more difficult, as here the triceps are worked out as opposed to gravity.

Performing an exercise

1. Lie down on a bench. Take a 2 kg dumbbell in each hand, hands facing each other, arms extended upwards;
2. Bend your elbows and point the dumbbells towards your shoulders;
3. Pause;
4. Return your forearms to initial position;
5. Do 2 sets of 10 reps.

3. Push-ups from the bench

Bench push-ups target the triceps, biceps, shoulders, back, glutes, and hamstrings. This exercise is great for doing at home and gives excellent results when done regularly.

Performing an exercise

1. Stand with your back to the bench. Lower your body down, resting your hands on the bench. Fingers should be pointing forward, legs straightened. Hold the body, leaning on the heels and straining the abdominal muscles;
2. Slowly lower your torso down with a straight back until your shoulders form a 90 degree angle with your forearms;
3. Slowly return to the starting position;
4. Do 3 sets of 5 times.

4. Push-ups

Triceps push-ups are very similar to classic push-ups. They help to work out the triceps, core muscles, quadriceps, hamstrings, biceps and back.

Performing an exercise

1. Lie on your stomach. Tear off the body from the floor, leaning on the feet and hands. Place the brushes already shoulder width apart;
2. As you inhale, lower your body down until your chest touches the floor;
3. Pause and return to starting position;
4. Do 2 sets of 10 reps.

This exercise is similar to the previous one, but you will need a ball to complete it. This is a more difficult version of push-ups, as it is necessary to maintain balance.

Performing an exercise

1. Place the ball in front of you;
2. Rest your hands on the ball. The hands should be close together and the arms should be fully extended;
3. Straighten your legs, firmly rest your fingers on the floor;
4. Slowly lower yourself down until your chest touches the ball;
5. Return to starting position;
6. Do 2 sets of 10 reps.

Side push-ups help to tone the triceps, back and shoulder muscles. They are similar to regular push-ups, but are performed in a slightly unconventional way. You don't need any equipment to complete this exercise.

Performing an exercise

1. Lie on your side, put one foot on the other. Tighten the press, rest your upper hand on the floor. With the other hand, "hug" yourself around the waist;
2. Pushing off with your upper hand, lift the body off the floor;
3. Pause and inhale as you lower yourself down;
4. Do 2 sets of 10 reps on each side.

7. Extension with one arm while standing

This exercise differs from regular extensions in that here you will work with each arm in turn. This way of doing the exercise is more effective.

Performing an exercise

1. Stand straight, feet shoulder-width apart, take a dumbbell in each hand;
2. Bend your arms and press them to your chest;
3. Raise one hand above your head. This is the starting position;
4. Bend your elbow and lower your forearm back until the dumbbell touches your shoulder;
5. Straighten your arm slowly;
6. Do 2 sets of 10 reps for each arm.

8. Extension with one hand in support

This exercise is performed on the same principle as the previous one, but in addition to the triceps, it involves the muscles of the shoulders, back and biceps.

Performing an exercise

1. On both sides of the bench, put a 5 kg dumbbell;
2. Place one knee and hand on the bench and lean forward. Keep the body parallel to the floor, with the second leg firmly rest on the floor, the knee is slightly bent;
3. Take a dumbbell, press your shoulder to the body. Shoulder with forearm should form an angle of 90 degrees;
4. As you exhale, take your forearm back;
5. Hold, inhale and return your forearm to its original position;
6. Do 3 sets of 10 reps.

9. Standing triceps extension with an expander

The triceps extension with a resistance band is similar to the French press, but here you will use a resistance band. The expander will add variety to the workout and complicate the task a little.

Performing an exercise

1. Grab the handles of the expander, put one foot in the middle of the expander;
2. Raise your arms up and bend at the elbows. Make sure your elbows are pointing forward;
3. Straighten your arms;
4. Stay in this position. Inhale and lower your forearms;
5. Do 2 sets of 10 reps.

Bent over pull great exercise to work out the biceps, triceps, core muscles, shoulders and back. You will need a neck.

Performing an exercise

1. Take the vulture. Hands shoulder-width apart, the lower back is not bent, the back is straight, the knees are slightly bent;
2. Pull the bar to your chest;
3. Pause and return the bar to its original position. The back is straight throughout the exercise;
4. Do 2 sets of 10 reps.

11. Side Plank with Dumbbell Raise

This exercise targets the triceps pectoral muscles, back muscles, cortex and glutes.

Performing an exercise

1. Get into a side plank position lying on one side. Place one foot on top of the other. top hand take a 2 kg dumbbell, rest your other hand on the floor;
2. Tear off the body from the floor so that the emphasis is only on one foot and arm;
3. Raise your arm from the dumbbells up to full extension;
4. Slowly return your hand to its original position;
5. Do 1 set of 10 reps on each side.

12. Close Grip Bench Press

This exercise works well on biceps, triceps, chest, shoulders, and core.

Performing an exercise

1. Lie down on a bench and grab a bar. Hands straight at shoulder width , brushes are directed upwards;
2. On an inhale, slowly lower your forearms until the bar touches your chest;
3. Stay in this position. As you exhale, straighten your arms to the starting position;
4. Do 2 sets of 10 reps.

13. Press down on the block

This exercise pumps triceps, biceps and shoulders.

Performing an exercise

1. Attach the straight handle to top block in the gym;
2. Stand facing the handle, grasp it with a direct grip, arms and legs shoulder-width apart, elbows pressed to the body;
3. Pull the handle to your chest. Shoulders should be tightly fixed. This is the starting position;
4. On an inhale, push the handle down until it touches the point where the thighs end;
5. As you exhale, return your forearms to their original position;
6. Do 2 sets of 10 reps.

14. Push-ups with a fitball

These push-ups are similar to classic push-ups on triceps, but for this option you will need a fitball. Fitball raises the difficulty level of this exercise to advanced, and also improves coordination and strength.

Performing an exercise

1. Place your hands firmly on the floor;
2. Put your feet on the fitball and try to keep your balance;
3. Keep your arms straight, tense abs, hands slightly narrower than shoulder width;
4. Bend your elbows and lower yourself down until your shoulders form a 90 degree angle with your forearms;
5. Inhale and slowly return to the starting position;
6. Do 2 sets of 12 reps.

15. Extension with an expander in a horizontal slope

This type of extension is a little more difficult than those performed in a vertical position.

Performing an exercise

1. Grasp the handles of the expander and stand on it to fix it;
2. Lean forward slightly, bend your knees and pull the resistance band so that your shoulders and elbows are pointing back. This is the starting position;
3. Slowly move your forearms back until your arms are fully extended;
4. Exhale and return your hands to the starting position.

The exercises described above will help you tone your arm muscles, but in conclusion, I would like to remind you that you should not forget about some details.

Things to remember

• It is impossible to lose weight in any particular part of the body. Before bringing the muscles into tone, you should get rid of excess fat;
• Eat right. Include green leafy vegetables, lean protein, healthy fats, fruits, high fiber foods in your diet;
• Avoid fast food, high sugar foods, processed carbs, sodas, etc.;
• Spend 3 hours a week training for all muscle groups to burn excess fat;
• Do not eat carbohydrates after 19:00;
• Get 7-8 hours of sleep to help your muscles recover faster.

What are the benefits of doing triceps exercises?

Benefits of Triceps Exercises

1. Regular triceps work makes you stronger;
2. Stretching the muscles working during exercise will protect you from injury, give you flexibility, provide good posture and joint mobility
3. Improving blood circulation and reducing stress;
4. Triceps work makes your body more mobile.

Now you know 15 basic exercises that will help you tighten your triceps. You no longer have to complex wearing sleeveless dresses. Start right now! Good luck!

These specially selected dumbbell biceps exercises will make your arms beautiful, namely, they will emphasize your biceps.

Most gym enthusiasts should not be told about the merits of beautiful arms and the importance of biceps training for girls, since the biceps of the arms are one of the most visible muscles on the human body, and one of the first muscles that we begin to train. So there is no doubt that they are the key to a well-built figure and are also important for performing functional and everyday activities.

Biceps exercises for girls

If you want to build beautiful biceps, tone muscles, get rid of dangling skin, and get arms that can take on any challenge, then all you need is a pair of dumbbells and these 6 effective bicep exercises. You can incorporate some of these exercises into your regular workout, or you can dedicate your entire workout to them.

1. Hammer curl with dumbbells for biceps

This exercise is ideal for those who want to add some definition to their biceps, and it is also aimed at working out other muscles. The position of the wrists during this exercise involves the muscles of the forearms, which makes it more complete in terms of the number of muscles involved. Try to maintain control of the dumbbells throughout the arm movement.

1. Stand with your feet shoulder-width apart, arms with dumbbells at your sides, palms facing your hips.
2. Bend your arms to your shoulders, keep your palms and wrists facing each other. Do this exercise for 2-3 sets of 12-15 reps.

If you're multi-tasking easily, then you'll love doing the girls' dumbbell biceps exercises while sitting on a gym ball rather than a bench, you'll have to keep your balance, which will help put more stress on your biceps. Top part your arms during this exercise for the biceps should be stabilized, which will allow you to work out the biceps to the maximum.

According to the American Council on the Study of Exercise, concentration curls recruit 97% of the biceps, which is more than curls and pull-ups (80%), dumbbell curls (76%), standing bicep curls (when wide grip by 75%, with narrow grip by 71%), bending the arms at an angle (by 70%) and isolated bending of the arms (by 69%).

1. Take dumbbells in your hands and sit on gymnastic ball. Sit with your thighs parallel to the floor and place your dumbbell hand on your inner thigh.
2. Rest your elbow on your thigh to stabilize. Bend your arm from the dumbbell to your shoulder. Do 2-3 sets of 8-10 reps for each arm.

3. Curl with dumbbells

Don't let the simplicity of this exercise fool you! This exercise is considered a classic for one very good reason: it works, as long as you do it right! This means that you need to correctly select the weight and maintain the original position of the body throughout the exercise, that is, without swinging the upper body.

1. Take a pair of dumbbells, lower your hands down and place them in front of your body at hip level, palms forward.
2. Press your elbows to your sides and bend your arms to your shoulders. Movements should be slow and focused. Hands, wrists and forearms should remain motionless.
3. Slowly lower the dumbbells down to your thighs. Your arms should be fully extended. This is one repetition. Do 2-3 sets of 12-15 reps.

This exercise is a great alternative to traditional curls (option 1). With it, you can work out some hard-to-reach muscles, for example, the shoulder, which is located under the biceps and is practically not involved in the usual bending of the arms. If you've been wondering why your arms aren't shaping up properly, then this exercise could be the answer!

1. Stand in the starting position, feet shoulder-width apart. Take dumbbells in both hands.
2. Lower your arms with dumbbells and place them in front of your hips, with your wrists and palms turned inward. bend right hand to the left shoulder.
3. Slowly return your right hand to its original position and repeat the same movement with your left hand. Continue to alternate hands. Do 2-3 sets of 12-15 reps for each arm.

5. Reverse curls

With this exercise, you can strengthen your biceps and forearms, as well as increase grip strength and stability! You may need to initially change your dumbbells to lighter weights specifically for this movement.

1. Stand with your feet shoulder-width apart, lower your arms with dumbbells down and place them in front of your hips, palms and wrists turned inward.
2. The upper part of the arms should remain motionless, only the forearms work. Bend your arms to your shoulders.
3. Lower your arms to the starting position, while controlling their movement on the way back. Do this exercise for 2-3 sets of 10-12 reps each.

This exercise will be effective if two conditions are met: the arms should be as straight as possible and bending should be performed from the elbows. The arms are not in front of you, but at your sides, which makes the exercise more difficult, as you have to fight against gravity in order to perform it correctly.

1. Stand with your feet shoulder width apart. Keep your chest and back straight. Hands with dumbbells are located on the sides. Raise your arms to the sides to shoulder level. The palms are directed upwards.
2. Bend your elbows and lower the dumbbells to your shoulders. Take a short pause, then slowly straighten your arms again. You do not need to lower your arms back to your sides.
3. Do this exercise for 2-3 sets of 10-12 reps each. Take lighter dumbbells if you cannot hold the required position, or if you swing a lot during this exercise.

These are the most effective biceps exercises for girls in the gym that will help you build beautiful arms. You can use or train on blocks, use a barbell, although dumbbells will suffice.

Do this women's arm workout at the gym once a week or when you're short on time. The muscles of your arms will be strong, embossed and sexy!

On the Internet you will find many arm exercises for women and ways to train biceps and triceps for girls. In most of them, young perky girls lift 1.3 kilogram dumbbells a hundred times while dancing rumba, jumping or just posing. And if you need to work problem area or just to make your shoulders more attractive, then dance routines will not suit you.

This arm training for girls in the gym will take only half an hour, but it will help to achieve muscle tone and beauty. This complex must be performed with high intensity - 10 repetitions per set with a short rest interval, one superset and one dropset for muscle relief. After you complete this set of 6 exercises, your hands will burn and your heart will pound

1. Lifting the bar for biceps while standing (with EZ bar) 3 sets, 10 reps
2. Lifting dumbbells for biceps 3 sets, 10 reps (perform one arm at a time. Hold a dumbbell parallel to the floor in the opposite hand)
3. Superset (perform 2 exercises per approach) french press dumbbells from behind the head for standing triceps3 sets, 10 reps Push-ups from the bench 3 sets, 10 reps (keep your feet on the floor if it gets hard)
4. Exercise for biceps "Hammer" using a rope 3 sets, 10 reps
5. Extension of the arms for triceps in the block using a rope 3 sets, 10 reps (double drop set: Perform 10 reps. Reduce the weight on the machine without rest and do 10 more reps)

The purpose of this exercise is to focus on the biceps, so keep your elbows tight at your sides to avoid using your chest or shoulder muscles. Always load only the biceps.

Lifting dumbbells for biceps

Even the slightest change to this classic exercise will surprise your hands. Holding in one hand will increase the time in tension, as you resist the weight even with a relaxed hand. Each time, you will want to lower the hand that holds the weight in static position. Instead of giving up, try to keep your non-working arm at exactly a 90-degree angle.

Extension of arms with dumbbells from behind the head

This is one of the best exercises on triceps. To get the most benefit, push your elbows in and tighten your triceps at the top of the range. Use your core during each set.

Push-ups from the bench for triceps

On the bench, keep your hands close to your hips to avoid putting extra pressure on your shoulders. Your feet may be on the floor or on another bench.

Hammer curls for biceps in the lower block

In all the arm exercises that you did in this workout, you used a supinated (wrists turned up) grip. In the same use neutral grip. Your arms should be perpendicular to your body and facing each other. Changing grip allows you to focus on the same muscles, but from different angles.

Triceps extension with rope

Finish this workout with a drop set. Do 10 repetitions, reduce the number of pancakes in the simulator, without a break, do 10 more repetitions. Reduce the weight again and immediately do another 10 times. This is the last exercise of the workout, so keep going and finish confidently, even if you feel like you have wet cement running through your veins and your arms are about to fall off.