Body Sculpting For Women: 5 Key Exercises For A Complete Arm Workout

Use these five key moves specifically designed to sculpt, tone, and strengthen women's arms and shoulders in just minutes a day.

The super skinny, no-tone body is fast becoming a thing of the past, and now women are opting for a lean, toned, and healthy physique. One of the first areas that most people notice when they ditch the bad habits and begin a healthy strength training regiment is their arms. They respond to exercise quickly, and when properly stimulated, they transform into a noticeably different shape. Lean, sexy, sculpted arms have become one of the hottest accessories in the new millennium, and women everywhere are breaking a sweat to get them.

Achieving buff arms is not very difficult. All it takes is a little dedication to these five key moves, and you'll start to see results in just a few weeks. Aim to complete two sets (twelve to fifteen repetitions each) of all five exercises three to four times a week.

Push Ups

This exercise strengths your chest, your triceps, and the front of your shoulders. Get down on all fours with your knees in line with your hips and your hands slightly wider than shoulder width apart, just in front of your shoulders. Contract your abdominal muscles, pull your shoulders back, and press your hips forward until you're resting on the tops of your knees. Keep your neck and back in a straight line while bending your elbows and lowering your chest toward the floor. Stop when your elbows and shoulders form a ninety-degree angle. Steadily push back up.



Bent-Over Fly

This exercise strengthens the back of your shoulders and your upper back. Hold a three to five pound dumbbell in each hand and sit on the edge of a chair with your knees over your ankles. While keeping your abdominal muscles in and your shoulders down, bend at the waist and bring your chest close to your thighs. Let your arms relax straight down with your palms facing each other and your elbows slightly bent. Squeeze your shoulder blades together and lift your arms out to the sides and up. Your elbows should end up slightly behind you. Lower your arms slowly to the starting position.

One Arm Row

This exercise strengthens your biceps, the back of your shoulders and your middle back. Place a chair next to you on your left side and hold a five to ten pound dumbbell in your right hand. Stand with your feet hip-width apart and your knees slightly bent. Contract your abdominal muscles while bending forward from the hips. Keep your back straight and stop bending when it is almost parallel to the ground. Put your left hand on the chair and let your right arm hang down. Squeeze your shoulder blades together and bend your elbow back and to your waist without rotating your hips or shoulders. Slowly reverse the move and straighten your arm. Switch sides after each set.

Biceps Curl

This exercise strengthens your biceps. Hold a five pound dumbbell in each hand with your arms at your sides and your palms facing forward. Stand with your feet shoulder width apart and your knees slightly bent. Bend your elbows and pull the dumbbells up to your shoulders. Pause, then slowly return to your starting position.

Triceps Extension

This exercise strengthens your triceps. Stand with your feet shoulder width apart and holding a five pound dumbbell in each hand at chest height with your elbows bent behind you and your palms facing each other. Keep your elbows in place and slowly straighten your arms behind you. Pause, then slowly return to your starting position.

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