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

Want to tone those jiggly arms? Try these five arm exercises that will work your forearms, biceps and triceps muscles.

If there is one part of the body that women complain about more than the stomach region, it would be those jiggling appendages attached to our shoulders: our arms. We will avoid waving and short-sleeved shirts due to these flapping body parts. Hold your arm out to your side at a ninety degree angle in a surrender pose. Now grab all that skin and fat that hangs and pull it down. See that muscle on the top of your arm? That would be your biceps muscle. Now, if you hold your arm straight up and let your forearm hang behind you, feel that muscle where the jiggle skin usually is. That's your triceps muscle. Perform the following five exercises at least three times a week, building up to three sets of each exercise and ten to fifteen repetitions of each. Combine this with a well-balanced diet and a cardiovascular workout and you should see your jiggle arms slowly turn to the lean and defined arms they were always meant to be.

Biceps Curls

You can either stand with feet shoulder-width apart or sit down on a bench in an upright position. With dumbbells that are at least five pounds each (you can increase the weight as your arms become stronger), hold one in each hand. Let your arms hang to your sides and hold the dumbbells using an underhand grip, palms should be facing forward. Bending at the elbows and keeping your elbows close to your sides, curl the dumbbells up to your shoulders. Make sure that you are using slow and smooth movements; in other words do not jerk the dumbbells up or let your arms drop down to your sides quickly. Always control the movements.

Hammer Curls

While the biceps curls work only the biceps muscles, the hammer curls work both the biceps and the forearms (brachioradialis muscles). Again grab a dumbbell in each hand and let your arms hang to your sides. This time, however, grab the dumbbells in an overhand grip, palms facing inward. Alternating sides, curl one arm up in front of your body, keeping your palms facing inward.


Some people say the perfect exercise for arms is the push-up. This exercise works the arm and shoulder muscles. When you are first starting off, lie on your stomach with your arms shoulder width apart. Keep your knees on the floor, and push up with your arms/shoulders, keeping your back straight and your abdominal muscles tight. Do not let your neck and head hang down. Keep them aligned with your back. Slowly lower yourself down so that your chest touches the floor and then slowly move back up, never locking your elbows. Once your arms and shoulders get stronger, you can do a full push-up where you no longer keep your knees on the floor, only your toes.

Triceps Dips

With your back to a sturdy bench or chair, keep your legs outstretched, your arms straight and your hands facing forward on the bench or chair. Slowly lower yourself down in front of the bench or chair by bending your elbows until your arms are parallel to the floor. Slowly and smoothly bring yourself up to the starting position with your arms straight. If you want an easier variation of this exercise, you do not have to have your legs stretched out but rather bent at the knee with your feet flat on the floor.

Triceps Extension

Sitting upright on a bench with your back straight, hold one or two dumbbells directly over your head (you may want to start with a single five pound dumbbell) using both of your hands. Your hands should form a triangle over your head. Slowly and carefully lower your forearms behind your upper arms forming a ninety degree angle behind your head. Slowly bring your forearms up to the starting position.

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