Ladies, if you haven’t heard it before you’ll hear it now — strength training won’t make you look bulky or manly. It’s a well-known fact in sports science, but for some reason, most of us don’t buy it.
We might have to adjust our workouts a little due to different physiology, but that’s also true of men with smaller frames. In short, we can train almost the same as men do.
With that out of the way, what are the best exercises women can do, even at home in a small space? Keep reading to find out the top seven exercises we have lined up for you!
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Front Raise to Lateral Raise
Stand with your feet at shoulder width. Rest your dumbbells on your thighs, brace your core, and lift the weights to shoulder height straight ahead of you. Lower them, rotate the weights to the sides of your legs, and raise the weights up to shoulder height straight out from your sides.
Listen to your body very closely on this one and pay attention to any pain points. This one is one that requires a bit more attention to form, to prevent injury. See more here about how to exercise in good form for all of these exercises.
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Pushup With Elevated Arm or Medicine Ball
Get into plank position and put one of your hands on a yoga block, book, or medicine ball. Bend at the elbows and don’t “wing them out.” You want to keep your elbows in, hands at a little further than shoulder-width apart.
Keep your core engaged at all times to keep a straight back and tummy. As a variation with the medicine ball, you can alternate which hand is on it at the top of your plank. For the yoga block or book, you’ll have to alternate after a few reps.
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Triceps Kickback
Bend your knees holding your dumbbells, and lean forward with a straight, engaged back. Pull the dumbbells near chest level, so your arms are bent at the elbow about 90°. Extend your arm at the elbow until it’s straight and in line with your back.
Bend your elbows back to 90° and repeat. Try not to lean too far forward or bend your knees too much.
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Dumbbell Shoulder Press
The starting position has a dumbbell in each hand, the dumbbells at the level of your ear, and elbows at 90°. Raise the dumbbells straight up until your arms are fully extended. Hold for one second and lower to the starting position.
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Upright Rows
Hold a dumbbell on the front of your thighs, arms relaxed, and feet about shoulder-width. Raise the dumbbells straight up until they’re arm-pit level. Slowly and under control lower back to the starting position.
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Biceps Curl
Stand with your feet shoulder-width, holding dumbbells with your palms facing away from you. Raise and lower the dumbbells under control from the front of your thighs to your shoulder without moving the upper arm. Bend your arms at the elbow.
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Around the World
Stand with your feet shoulder-width apart, slightly bend your knees, hold a dumbbell from the sides at the collarbone level, in front of you. Keep your elbows in tight and circle the dumbbell around your head until it returns to the center. Repeat, going the other direction.
The Best Arm Workouts for Women (And Men)
With these arm workouts for women, you’ll be able to combine shoulder workouts, back workouts, and bicep workouts for a total upper-body routine. Remember to always practice good form. Get someone to watch you, to help you know what good form feels like if you need it.
Need more health and exercise tips, ladies? Keep browsing our articles to find what you’re looking for!
