Bicep And Tricep Workout For Females With Dumbbells At Home
Women who regularly work out their biceps and triceps have toned, sculpted arms that look great in sleeveless tops and dresses. Suppose you are new to exercising or are just looking to add more variety to your current program. In that case, this workout will help you see results in your arms that you can be proud of. For the best results, try this workout one or two times per week and take at least one day of rest between each sessions so that your muscles can recover and grow stronger.
Build Muscle the Easy Way
If you’re looking to beef up your biceps or triceps, one of our favorite exercises is using a pair of dumbbells. To perform a bicep curl, sit on a bench with one leg crossed over your other knee to raise it from the floor. Grabbing a dumbbell in each hand, lift them up and down toward your hips for three sets of ten reps.
Next, lay flat on your back and use a straight bar to hold onto as you extend and bend each arm toward each other to create an X shape over your body—a close-grip bench press.
Strength Training Guidelines
It’s best to do strength training moves in a circuit-type fashion. This means performing one exercise, resting briefly, then doing another exercise, resting again, and repeating until you’ve gone through all of your exercises. Doing each exercise as quickly as possible (while still maintaining good form) will achieve greater results than if you took longer breaks between exercises. And by working out in a circuit-style format, you can minimize rest time between exercises which helps maximize results even more!
Exercises – How to do Biceps Curls
Use dumbbells that are heavy enough to allow 12-15 repetitions. Keep your feet shoulder-width apart, bend forward at your hips, then let your arms hang down to a natural position while holding a pair of light to medium weight dumbbells in each hand. Make sure your palms face outwards as you curl up. This will ensure that the biceps get a good stretch before they start curling. Curl slowly upwards until your arms are completely straight, then lower back down until you feel a good stretch on the biceps.
Exercises – How to do Triceps Kickbacks
Stand straight, hold a weight in each hand. Lift your arms to shoulder height keeping your elbows bent. Then straighten your arms behind you. That’s one rep! How to do Biceps Curls: Stand straight, and hold a weight in each hand.
Lift your arm to shoulder height, keep your elbow bent, then curl it forward until it reaches chin level (not as high as possible). Lower down slowly. That’s one rep! When doing these exercises, make sure you have enough weight or no more than 10% of your body weight. It is always better to start small with weights instead of injuring yourself by overdoing it from day one since we don’t want injuries slowing us down from getting fit!
Exercises – How to do Hammer Curls
Usually, sit and hold a dumbbell in each hand. Lift your right arm, slightly bend it so that your palm is facing up, and curl it to meet your shoulder while keeping your arm close to your body. Do 15 repetitions, then switch arms. Overhead Triceps Extension: Hold a dumbbell in each hand at shoulder height, palms facing forward. With elbows locked, extend both arms above the head until they’re parallel to the floor while keeping wrists straight.
Exercises – How to do Triceps Push-Ups
Rise with your meters shoulder-width apart. Flex forth from your torso till your chest has been almost trying to touch your thighs, but not so far that your back hurts. Your knees should be slightly bent to keep your balance during exercise. Place both hands on a bench or chair directly in front of you, and place one foot on top of a weight bench behind you (if available). Stretch all weapons to shape a T form, as seen below.
This will be your starting position. As you exhale, push yourself away from the bench by extending your arms fully and contracting your triceps muscles. Tip: Maintain full control of movement throughout the exercise by not locking out elbows during the set. Pause briefly when arms are extended before beginning the next repetition. Slowly lower yourself back down to starting position as shown below while inhaling. Repeat for the recommended amount of repetitions.
Exercises – How to do Overhead Triceps Extensions
Overhead Triceps Extensions will add more size to your upper arms. Overhead Triceps Extensions exercise is known as a compound exercise, which means that it works several muscle groups in unison. This means you should be able to lift more weight without getting tired too quickly.
To do Overhead Triceps Extensions follow these steps: Stand straight up with an overhand grip on a dumbbell or weight plate – your feet should be about shoulder-width apart and flat on the floor; keep your back straight, head up, and eyes forward; Flex your shoulders there next to you while they’re in a row with your shoulders; slowly bring them back out; don’t lock them straight when you return to the starting position.
Exercises – How to do Side Lateral Raises
Before getting into any weightlifting regimen, it’s important to learn proper form. First, stand in front of a stability ball with feet hip-width apart, holding one light dumbbell in each hand. Keeping your arms straight, slowly raise your arms to your sides until parallel to the floor.
Stop for a second before gradually lowering yourself back down. Repeat 8-12 times per set on alternate days 2-3 times a week. To work biceps and chest simultaneously, try doing upright rows or reverse flyes instead—using just one arm (try alternating arms) will hit muscles from a different angle than traditional exercises like squats or lunges do.
Exercises – How to do Bent Over Rear Delt Raises
Perform bent-over rear delt raises by holding a pair of lightweights or using no weight to start. Stand straight with feet shoulder-width apart, keeping your knees slightly bent. Lift your left arm to shoulder height, then lower it back down to starting position, bringing your elbow close to your side. After ten repetitions of bent-over rear delt raises on one side, switch arms.
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