Strengthening your arms will allow you to be stronger and improve your muscle performance on many exercises that require the use of the arms. Aesthetically speaking, well defined arms will allow you to prevent the skin from falling (especially under the triceps) or being “too soft”. They will also give an athletic side to your figure. Ladies, we invite you to read this article to know the exercises that you absolutely must practice to tone your arms and take advantage of some tips to avoid stagnation.
As the years go by, women often find that their arms become flaccid and tend to hang down.
This is caused by many aspects! First of all, diet, which remains a major pillar for building a toned body and staying healthy.
The fatter your arm is coated, the more it will tend to be flaccid.
Here, I want to introduce you to some exercises to build arms without equipment, which you can do at home without any problem!
The objective of these exercises is not to develop big arms, but simply toned and firm arms thanks to simple exercises, perfectly adapted to women!
What are the arm muscles?
Before trying to build muscle in a particular part, it is always very important to understand which muscles make up this area.
The arms are composed of several muscle groups: the biceps, the triceps and the forearms, each muscle being composed of several portions.
This learning will allow you to progress more quickly in the execution of the movements because you will understand concretely which part of the body is required for each exercise.
The arms are built up of two muscle groups:
The biceps, which are made up of two muscles (bi-ceps). They allow the arm to flex.
The triceps, that are made up of three muscles (tri-ceps). They allow the extension of the arm.
To effectively build your arms, it will therefore be important to vary the exercises in order to work all of the muscles.
Arm muscles without equipment: the best exercises
You are a woman and you want to build your arms without equipment, at home?
I present to you a selection of the best exercises to build biceps and triceps muscles simply.
Building your biceps without equipment
For these exercises, you will only need 2 bottles of water (I do not consider them as weight training equipment, and I think that everyone has bottles at home…).
The double curl
It is a basic exercise for building the short biceps.
Start by taking bottles of relatively light water, 500ml to 1l, and make long series. The apple of the hands should be turned forward, and the movement controlled. Be careful not to tip the body during exercise.
For beginners, you can possibly lean your back against a wall.
Possible variant: perform an alternate Curl, i.e. one arm, then the other.
Hammer Curls
Do Hammer curls target the brachioradialis, that long, sleek muscle running down the outside of your forearm. Hammer curls have the advantage of activating the brachialis as well, which is a deep arm muscle that underlies the biceps powerfully involved in bending the elbow. You will probably want a heavier resistance for your hammer loops than you want for the reverse loops and wrist loops.
You can use dumbbells, resistance bands, or a low-wire machine to make hammer loops.
To start a hammer loop, stand with the resistance included by your side with your palms facing towards your body. Curl the weight up toward the front of the shoulder without tipping or using momentum. Lower the weight slowly and deliberately down your side. You can do one arm at a time, spare arms, or even do both arms at the same time as long as you move in a slow, controlled manner without letting your shoulders increase or rock your body.
Reverse curls
Reverse Curls inverted curls are a great exercise for working the forearm extensors, as well as the brachial. This exercise can be executed using dumbbells, a low cable machine, resistance bands, or a barbell.
Reverse lookup loops very similar to the well-known normal loop, but as you might have guessed, your grip is reversed. Grabbing the resistance in front of you with your palms down, bend your arms forward from your shoulders. Reduce the weights gradually, paying as much attention to the lowering phase as the lifting phase. Keep your elbows pinned by your side at all times.
Don’t use rock or momentum at all to get the weights up. You may find yourself needing to use light weights for this exercise as you can be used for other exercises such as hammer curl or other types of curls. It’s very good! This exercise really isolates the forearm muscles and the forearm muscles are not as strong as the arm muscles.
Building your triceps without equipment
The triceps are the largest muscles in the arm. If you want toned and firm arms, it is very important not to neglect this part…
Here are some exercises to build arms without equipment!
Double Kick Back Triceps
The Kick Back Triceps is an excellent exercise to build muscle in the brachial biceps.
To execute this movement correctly, it is important to lean the chest forward enough, but above all not to move your elbows during the movement.
For better efficiency, contract the triceps as much as possible in the final position.
Chair Dips
Chair Dips is a bodyweight exercise to effectively arm muscles.
During the movement, remember to stay close to the chair so as not to traumatize the shoulders.
If you are a beginner, you can bring your feet closer to your body to reduce the weight on your arms and simplify the exercise.
Hand / elbow cladding
The hand / elbow sheathing is a very complete exercise since it strengthens the abdominal strap as well as the triceps and chest muscles.
It is important to keep a shoulder-pelvis-ankle alignment for the duration of the exercise and not arch your lower back to avoid injury.
Pumps on the knees
A very complete exercise, the knee pumps make it possible to build muscles in the chest, shoulders and triceps.
The closer you put your hands to each other, the more the triceps will be used.
Floor extensions
This exercise to strengthen the arms is perfectly suited for beginners because the position on the ground makes it possible to secure the movement at the back.
For this exercise, remember to keep your elbows immobile to accentuate the work only on the triceps.
Special Woman Bodybuilding Program to Strengthen Her Arms
You now know the exercises to build arms without equipment. I offer you a basic training session with all these exercises.
This session is ideal if you want to start weight training with these exercises to strengthen your arms:
Double Curl with 2 bottles of 1.5l water : 5 sets of 20 repetitions – 30 ″ recovery between each series
Double Hammer Curl with 2 bottles of 1.5l water : 5 sets of 20 repetitions – 30 ″ recovery between each
Double Kick Back Triceps series with 2 1.5l bottles of water : 5 series of 16 repetitions – 30 ″ of recovery between each series
Floor extensions : 3 series of 16 repetitions – 30 ″ of recovery between each series
Pumps on knees : 3 sets of 10 repetitions – 45 ″ of recovery between each set
Hand / elbow sheath : 3 sets of 12 repetitions – 1 ′ of recovery between each set
Dips on chair : 3 sets of MAX repetitions – 1’30 recovery between each set
Perform this weight training session to muscle your arms 2 to 3 times a week to observe results, in addition to a balanced diet.
As the sessions progress, do not hesitate to increase the weight or the number of recovery to continue stimulating the body.
You will understand, to have firm and toned arms, it is essential to combine nutrition and training with certain specific exercises.
Supplementing Your Arm Training with Forearm Exercises
The forearms are actually involved in many other exercises that you might think of. Whenever you grip resistance in your hands of any kind, you are working your forearms. This means that you don’t need to spend a ton of time on your forearms, as they get a fair job during most strength training workouts. However, adding a few key forearm isolation exercises to your weight training routine will improve the stability of your wrist, making wrist injury less likely. You will also take advantage from a stronger grip, increased functional strength of the arms, and of course, well-defined forearms. To me, this is great news since the forearms are one of the most visible body parts on a day to day basis!
Exercises are a great forearm complement to a biceps exercise or triceps exercise workout.
This article has presented you with very simple exercises to set up, which you can do at home, without the necessary equipment except 2 bottles of water.
Now you have no excuses to start your physical activity to get back on the road to fitness!
