Arm workouts for girls

Women don't need to be afraid to lift heavy weights and give it their all – due to low testosterone levels, their arms won't become overly bulky, but will gain beautiful definition and strength. Strong biceps and triceps are an important element of a harmoniously developed physique.

If you already consistently train your chest and back, your biceps and triceps receive indirect load (presses work the triceps, pulls work the biceps), so you don't need to dedicate much time to arm training. One focused arm workout per week lasting 30-45 minutes is sufficient.

In most cases, biceps and triceps training comes down to two basic movements: curls and extensions. The biceps contract to bend the arm at the elbow, while the triceps straighten the elbow. There are many variations, but the principle is the same: a curl bends the arm, an extension straightens it. The heavier the work, the more muscle fibers are recruited, and with regular load, the muscles begin to grow.

Don't do hundreds of repetitions with very light dumbbells (for example, 2 kg) – your muscles need to be challenged, otherwise there will be no stimulus for change. Your workout shouldn't feel like a walk in the park. Pick up a barbell or heavy enough dumbbells that make the last reps a serious challenge. This program is suitable for women who have never trained their arms or need a new, more effective action plan.