Do You Want To Add More Ammo To Your Guns?

Written by - Reviewed by Consumer Health Digest Team

Published: Feb 16, 2018 | Last Updated: Aug 2, 2019

I know many women are scared to lift weights and may believe that doing so will make them look manly. I’m sure you have all heard this before, and it is so far from the truth. Lifting weights will not only strengthen your arms but will also sculpt them and can get rid of some if not all of the upper arm flab that no one really wants.

In addition to that, you can increase your metabolism, which can burn more calories and unwanted fat. Some other benefits of weight training are improving bone density and posture. For me working out is also a great stress release and makes me feel and look younger.

One of my absolute favorite body parts to work is my arms and, I get asked about them all the time! People tend to notice nicely developed arms so I make sure to give them a great workout once a week and I will share a few of my favorite exercises with you. This workout will be sure to give you some great biceps.

Before beginning any weight training, I make sure to warm up. I usually do so by stretching my body and hopping on a stationary bike, treadmill or step mill at an easy pace for 10 to 20 minutes. There are many different exercises to get your body warmed up and prepared for some weight training, and doing so will aid in preventing injury.

For my weight training sessions, I do 3-4 sets of 10-15 reps per exercise. Start with a weight that you are comfortable with lifting. Once you can do 12-15 reps easily, then you can move up the weights you are lifting to a heavier weight.

Make sure you are lifting heavy enough so that you can build up your muscle endurance and strength. After an intense lifting session, your body will continue to burn calories at a higher rate for hours.

Exercise 1: Seated Bicep Curl

You can do these standing or seated. I’m demonstrating the seated bicep curl in the photo. Grab a dumbbell in each hand using an underhand grip and curl with your palms facing towards you. Squeeze your bicep at the top, hold for a second then lower back down and repeat.

Exercise 2: Hammer Curl

You can do this exercise seating or standing. I’m doing the standing hammer curls in the photos. Grab two dumbbells with your palms facing in and your arms straight. Keep your elbows at your sides and hands in the same position throughout the exercise. Raise one dumbbell up, squeeze the biceps at the top of the movement, and then lower the weight back down. Repeat with the opposite arm.

Exercise 3: Preacher Curl

I’m using an adjustable bench and dumbbells to demonstrate this exercise but, you can also use a preacher bench and E-Z Bar depending on what equipment you have access to.

Grab your dumbbell, place your elbow on the bench, lower your arm with the palm up and curl the weight to your shoulder. Hold and slowly return to the bottom.

You will then raise your dumbbell until your forearm is vertical. Then lower your arm back to starting position and repeat. Once you complete your reps on one arm, switch sides and do the opposite arm.

Exercise 4: Standing Dumbbell Curl

Take two dumbbells in your hands, arms straight down to your side and with palms facing forward or up, slowly raise the weights to your shoulders and hold. Repeat with the opposite arm.

This workout is focused on the bicep but keeps in mind it’s also important to work the triceps as well to give you a nicely balanced arm.

I have my weight training split focused on one body part each day. I personally thrive on a routine so, each of my weeks is very similar to each other. Set a schedule so that it will help you stay focused and stay on track.

Here’s an Example of What my Weight Training Split Looks Like:

  • Monday – Back and Cardio
  • Tuesday – Shoulders and Cardio
  • Wednesday – Cardio
  • Thursday – Glutes/Abs and Cardio
  • Friday – Arms/Calves and Cardio
  • Saturday – Legs and Cardio
  • Sunday – Off

The idea is to have fun and build a sexy lean body while doing so! Happy Lifting!

Image Credits
Feature credit: Model Angie Wilson
In-Post Image: Model Angie Wilson
View All