Of course, not all women can have arms like a fitness model. But with just a few exercises and a little effort, you can tone your biceps and triceps and take them to a new level.
That creates more power for everyday life and, admittedly, also looks pretty good under the T-shirt sleeve. Here are our tips for stable arms. By the way, it’s best to train your arms according to a plan, for example with our training plan for defined arms:
Which muscles are actually trained during arm training?
You know the biceps and triceps – of course. But did you also know that the biceps and triceps are each made up of several muscles? And that there is also the arm flexor, upper arm spoke muscle and various forearm muscles? Here’s what you should know about your arm muscles before you start arm training:
1. Bicep Exercises for Women
The biceps is made up of 2 muscles: the long head on the outside and the short head on the inside. Both muscles are responsible for the flexion of the elbow, but for the look of your upper arm it makes a difference which head is more pronounced: the long head provides the width of the biceps, the short head the height.
Although both heads are always trained with biceps training, you can put more stress on one of the two heads through targeted exercises. For example, if you hold an SZ bar tightly, the short head will be more stressed, and if you hold a wide grip, the long one.
2. Upper arm spoke muscle: This is how you train it with dumbbells
The upper arm spoke muscle runs on the outside below the elbow. It is mainly trained in exercises with a neutral grip – that is, when the palms point towards the body. Twisted biceps curls and hammer curls are suitable exercises for the upper arm spoke muscle.
3. Arm flexors: pull-ups make him strong
The arm flexor sits on the outside laterally below the short head of the biceps. He is also involved in the flexing movements of the arm, especially in hammer curls or pull-ups with a neutral grip.
4. Triceps: Grows with pushups
The triceps is made up of 3 muscles: the long, side, and inner head. The main function of the triceps is to extend the elbow, the long head also guides the elbow backwards and towards the body.
In contrast to the biceps, the triceps heads can be trained a little more specifically: exercises on the cable pull while standing place particularly high stress on the long head, bench press or push-ups on the side head. Important: The triceps make up around two thirds of the circumference of the upper arm. If you want to enlarge your arm muscles, you should definitely not neglect the triceps.
5. Forearms: Always exercise with you
The forearm consists of 2 muscle groups: the flexors on the inside and the extensors on the outside. The muscles and tendons of the forearm are the most complex in the body and are involved in almost all exercises. They can be strengthened through targeted arm training.
By the way: If you are already a little trained, you will get to defined arms in 2 weeks with our turbo plan:
Does a separate arm training for women make sense at all?
It depends on your training level and your training plan. If you have only just started training and are already doing exercises in which the arms are significantly involved (push-ups, pull-ups, deadlifts), you can definitely do without a separate arm workout. Because with additional arm training you only hinder the regeneration of biceps and triceps, which are already stressed by the other exercises.
If, on the other hand, you have more than half a year of training experience, additional arm training can make sense – but it depends on your training plan. If you train several times a week, you should hang the arm training at the end of the workout and keep it short. 2 sets per muscle are sufficient. Otherwise, you may drag a sore arm with you into the next workout.
Can I get thick upper arms quickly through arm training?
No, arm training tends to lead to slimmer upper arms in women in the first few weeks and months. The reason: women generally have low testosterone levels and significantly less strength and muscle mass in their upper bodies than men. The result: through targeted training, the arms initially tend to be slimmer and tighter than massive and fat.
However, some women have the genetic predisposition to build muscular arms through appropriate training – especially through intensive and regular arm workouts. If this is the case for you and bothers you, you don’t have to do without arm training: Simply train your arms with low intensity and high repetitions and don’t go to muscle failure. In this way you still burn calories, strengthen your arms and at the same time prevent disproportionate muscle mountains.
Can I tighten my arms with specific exercises?
In order to tone your upper arms, you should focus on intensive training for the whole body that increases your calorie consumption.
As a general rule, it is not possible to break down fat in individual areas. If, on the other hand, it is only about fine-tuning your arms, targeted training of biceps and triceps can define and tone your arms.
With our training plan you will get to defined arms in 8 weeks:
What equipment do I need for arm training?
Your own body weight is sufficient for triceps and biceps training. You can do push-ups at home, for example. And the closer you position your arms, the more the triceps will be stressed.
The same applies to pull-ups: If you grasp the bar tightly from below, the biceps are fully on the train. A couple of dumbbells or tubes are worthwhile for isolated arm training. Dumbbells offer you dozens of exercises and variations for arm training. Tubes are especially suitable for beginners, as training with the resistance band is easy on the joints and helps you to get a feel for the muscles and the contraction.
Also great: a sling trainer (TRX). On the sling trainer, you can do, for example, leaned back biceps curls or leaned triceps stretching. Another advantage of sling training: the abdominal muscles always have to work.
The most important exercises in arm training
With men it is often said: Curls for Girls. By this the gentlemen mean that a large biceps is crucial for attractive arms. However, the triceps play a bigger role in arm training:
1. Be sure to train your triceps
Since the triceps make up around two thirds of the upper arm circumference and are also stronger than the biceps, they should also be trained a little more extensively: Dips, push-ups, bench press and pull-ups are excellent exercises to train the triceps. In addition, with these exercises you not only train the triceps, but also the chest, shoulder and, in the case of overalls, even the lateral back muscles and the stomach.
2. Exercises for the biceps
For the biceps, pull-ups and barbell curls are the absolute classics, as you can move a lot of weight with these exercises and use both bicep heads and the arm flexor.
If you also want to focus more on the forearm, it is worth looking out for thick dumbbells or handles – so-called “Fat Gripz”. Due to the larger circumference of the (dumbbell) bar, you need more grip and power in the forearm.
How many times a week should I exercise my arms?
Just like the rest of your body, your arms deserve your full attention. Because if anything, your arms and shoulders should be in really good shape in summer when you’re wearing sleeveless dresses or strapless tops.
For this to work, you should exercise your arms about two to three times a week. It is best to have a varied program so that all muscle groups are really challenged. Unfortunately, push-ups alone are not enough.
When are results from arm training visible?
If you stick to 2 to 3 sessions a week diligently, you’ll see results pretty quickly. After 3 to 4 weeks you will notice that you can suddenly incorporate more repetitions and more weight into your training.
Your body will also change optically: your arms will be more trained and more muscular. A great effect that also pays off in everyday life when lugging boxes or carrying suitcases.
With regular arm training, which consists of basic exercises and challenges all the important arm muscles, you can get your arms in shape quickly. Those who prefer definition should also aim for a calorie deficit.