ARCHON Fitness Guide to Arm Workouts for Women

Women are always on the go. Whether it’s to work, school, taking care of kids, or all of the above, we never seem to have enough time in our day. Arm workouts can be done at home so you don’t need any excuses for skipping out! Dumbbells and power cages will help get your arms toned while doing something else like watching TV. Here is a guide to arm workouts for women using dumbbells, plates, barbells, and power cages from ARCHON Fitness!

The Power of Weight Training to Reduce Arm Fat

Too often, women become focused on cardio workouts or simply, eating alone to reduce arm fat. “Batwings” may be the cause of stress and concern. However, introducing weight training can be an important component of the routine.

You may ask yourself why weight training is so important.  It’s because we need to move past this stigma that cardio alone can help with weight loss and focus on building lean muscle mass through strength training. You may not see results the first few weeks but they will come if you give it time! Dumbbells, barbells, and power cages are key components for a stronger, healthier you.

The Anatomy of Our Arms

Our arms are made up of three different muscles: triceps, biceps, and forearms. Forearm muscles help to bend our wrists while the others extend them. Our upper arm is responsible for moving our elbow towards or away from the body. Tricep muscle runs along the backside of your arm extending it just above where your elbow bends. Bicep muscles run along the front of your arm and control when you bend or straighten it at the elbow.

While fat can’t be spot targeted, each of these muscles can. Allowing you to build a physique of lean, strong muscles that can help with more than just your looks – but can also help you reach a better quality of life.

Do I Need an Arm Day?

No! Dumbbells, plates, barbells, and power cages can all be used to incorporate arm workouts into your existing routine. You don’t need a designated day for it because you are already working out. What is important, however, is that you allow yourself recovery time between each workout so the muscles have enough time to repair and build. Dumbbells, plates, barbells, and power cages can be used for strength training so you will get the most out of them by alternating between upper body workouts.

Arm Routine Using Dumbbells

There are a variety of arm workouts you can do using dumbbells. Dumbbells and plates give the ability to provide resistance for isolated muscle groups like arms, shoulders, back, chest, and legs – depending on what your goals may be.

Dumbbell Preacher Curls

The Dumbbell Preacher Curl is a great exercise for targeting your bicep muscles. To do this, sit on the pad of an incline bench and place one leg up against the bench to brace yourself. Hold a dumbbell in each hand with palms facing towards you while keeping elbows tucked close to your body. From here, curl the weight up towards your shoulders but not quite to a point where you are fully extending.

Repeat this motion for desired reps and sets then change sides or alternating legs if using two dumbbells in each arm. Dumbbell Preacher Curls can be done anywhere, anytime – even while watching TV! Dumb

Dumbbell Tricep Extensions

The Dumbbell Tricep Extension is another great exercise for targeting your triceps. To do this, come to a kneeling position with one knee on the floor and the other leg fully extended behind you so you are in an L-shape. Hold a dumbbell in each hand up at shoulder height while keeping elbows tucked close into the side of the body. From here, bend arms and lower dumbbells behind your head until you feel a stretch in the triceps then extend upward again to desired reps and sets.

Dumbbell Skull Crusher

The Dumbbell Skull Crusher is a great exercise for targeting your triceps as well as your shoulders. To do this, come to a seated position on the floor with knees bent and back against an incline bench. Hold one dumbbell in each hand at shoulder height while keeping elbows tucked close in to the side of your body under your chin. From here, curl the weight up towards your shoulders but not quite to a point where you are fully extending.

Repeat this motion for desired reps and sets then change sides or alternating legs if using two dumbbells in each arm.

Arm Routine Using Barbells

There are a variety of arm workouts you can do using barbells.

Barbell Curls

Barbell curls are great exercises for targeting bicep muscles. To do this, stand with your feet shoulder-width apart and grip the barbell in front of you at about chest level. From here, curl the weight up towards your shoulders but not quite to a point where you are fully extending.

Repeat this motion for desired reps.

Barbell Tricep Extensions

The Barbell Tricep Extension is another great exercise for targeting your triceps. To do this, come to a kneeling position with one knee on the floor and the other leg fully extended behind you so you are in an L-shape. Hold a barbell behind you with elbows tucked close into the side of your body for support. From here, extend arms until they are fully extended then bring them back down to repeat desired reps and sets.

Arm Routine Using Power Cages

There are many exercises that can be done using power cages. Power cages allow you to work out with a variety of different tools and weights so it’s best to use them for gaining muscle mass, endurance, strength training, etc.

Low Cable Overhead Triceps Extensions

The Low Cable Overhead Triceps Extension is an exercise that targets your triceps as well as shoulders – depending on the angle. To do this, stand with a power cage directly in front of you and place your backside against one side while facing away from it.

Grab a handle attached to a low pulley cable machine then bring elbows up until they are at shoulder height or higher. From here, bend arms and lower dumbbells behind your head until you feel a stretch in the triceps then extend upward again to desired reps and sets.

Tricep Kick-Backs

Tricep Kick-Backs are great exercises for targeting triceps as well as shoulders. To do this, stand with a power cage directly in front of you and place your backside against one side while facing away from it. Grab a handle attached to the low pulley cable machine then bring elbows up until they are at shoulder height or higher. From here, bend arms and lower weight behind you until your feel a stretch in the triceps then extend upward again to desired reps and sets.

Overhead Cable Curl

The Overhead Cable Curl is another great exercise for targeting bicep muscles. To do this, grab a curl bar attached to an overhead cable pulley machine and come up on your toes so you are fully extended while holding the weight in front of you with arms fully extended at chest level. From here, slowly bend elbows until you have curled the weight up to shoulder height then slowly extend back down for desired reps.

ARCHON Fitness

There are a variety of different tools we can use to get the best workout so don’t limit yourself! To find out more about our gym equipment, visit us at ARCHON Fitness today! For any questions, please contact our support team.

Archon Fitness has a variety of different tools we can use to get the best workout. Workouts can include Dumbbell Preacher Curls, Dumbbell Bicep Curls, Dumbell Hammer Curls, Dumbell Triceps Extensions, Low Cable Overhead Triceps Extensions using Power Cages.