ULTIMAT WORKOUT FOR WOMEN: TRICEPS & BICEPS

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 ULTIMAT WORKOUT FOR WOMEN: TRICEPS & BICEPS

The Ultimate Upper Body Workout for Women: Triceps & Biceps | Grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re after!

 

Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps

Strong, toned arms are the ultimate accessory for your summer wardrobe. Not only do they help you look amazing in your tanks and dresses, training your triceps and biceps helps you move more efficiently and ensures optimal joint health. Your triceps make up an important part of your upper body and if you want to develop a toned and gorgeous body, you need to add an arm workout as part of your routine.

Whether you choose to head to the gym or do your workout at home, free weights like dumbbells and barbells are your best choice. And don’t be afraid to lift heavier weights than what you’re used to. Just because you lift heavy doesn’t mean you’ll end up with bulging man arms! Using small 5 pound weights won’t help you get the toned, sculpted look you’re after. Your muscles need to feel some strain in order to make a change. So grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re  workout! 

Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps

 

1. Biceps: Traditional Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing forward
  • Keep your back straight and your chest up.
  • Without moving your upper arms, bend your elbows and curl the weights towards your shoulders.
  • Squeeze your biceps as hard as you can, then slowly lower the dumbbells back down to the starting position.
  • This counts as 1 rep.

 

6 of the Best Upper Body Dumbbell Exercises for Women

       

      2. Biceps: Hammer Curls

      3 sets x 20 reps

      • Hold a pair of dumbbells at your sides with your palms facing each other
      • Keep your back straight and your chest up.
      • Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, squeezing your biceps as you do so.
      • Return the dumbbells back to the starting position.
      • This counts as 1 rep.

       

      6 Moves for Strong Triceps and Biceps for Women

       

       3. Biceps: Wide Curls

      3 sets x 20 reps

      • Hold a pair of dumbbells at your sides with your palms facing each other
      • Keep your back straight and your chest up.
      • Hold your arms out wide to each side (greater than 90 degrees), pushing your elbows in toward your ribs and with your palms facing up.
      • Curl the dumbbells up towards your shoulders by bending your elbows until your forearms are perpendicular to the ground.
      • Hold for a second, squeezing your biceps as you do so.
      • Return to the starting position.
      • This counts as 1 rep.

       

      The Ultimate Upper Body Workout for Women: Triceps & Biceps

       

      4. Triceps: Kickbacks

      3 sets x 20 reps

      • Stand with feet hip-width apart.
      • Bend your body forward while keeping your core tight and your back flat, sticking your butt out as you do so.
      • Lock your elbows by your sides, pressing the weight back and straightening your arms out to lock completely.
      • Pull back into a 90-degree angle with control – try not to swing the weight.
      • Squeeze and hold for 2 seconds while your arm is extended for extra burn.

       

      How to Get Bikini Body Ready: A Workout to Tone & Sculpt Arms

        

      5. Dumbbells Close Grip Press

      3 sets x 20 reps

      • Lie with your back flat on a mat and legs bent with feet on the floor.
      • Hold dumbbells straight up and over your shoulders, with your palms facing in, making sure they’re shoulder width apart.
      • Bend your elbows so that the weights are above your chest while keeping your elbows tight to the sides of your body.
      • Straighten arms back out to starting position.

       

      6. Lying Cross-Body Dumbbell Extension

      3 sets x 20 reps

      • Lie on a flat bench (or on the floor) and hold a dumbbell in one hand, with your arm straight up over your shoulder and your palm facing away from you.
      • Bend your elbow and slowly drop the weight toward your opposite shoulder. When the head of the dumbbell touches your shoulder, reverse the move and return to the start.
      • Lightly place your non-working hand on the outside of your working elbow to steady and support it, helping maintain proper form.

       

      Weight Training for Women: How to Get Sexy Sculpted Triceps & Biceps

        

      Of course, you’re going to want to show off your nice, toned arms with your summer wardrobe – who wouldn’t when you’ve worked so hard? Keep in mind though, the hot summer sun can lead to a sunburn pretty quick. And no matter how much you try to protect yourself, a sunburn is sometimes inevitable.

      The good news is there are things you can do to help relieve the pain and discomfort of a sunburn. Over the counter remedies are good, but why not try a DIY remedy you can make at home? With simple ingredients straight from your pantry and fridge, you can create a natural remedy that will help you cool down immediately and works for mild to medium sunburns.

       

      The Best DIY Homemade Instant Sunburn Relief Remedy

       

       

      The Best DIY Homemade Instant Sunburn Relief Remedy

      Ingredients

      • 1 tablespoon apple cider vinegar
      • 1 cup cold water
      • Organic coconut oil

      Instructions

      • Pour the apple cider vinegar and cold water into a bowl.
      • Soak a very soft washcloth in the mixture and dab anywhere on your skin that’s been affected by the sunburn.
      • Ensure that your skin is saturated with the apple cider vinegar.
      • Let skin air dry or pat dry with a soft towel.
      • Apply the organic coconut oil liberally to your dry, sunburned skin.
      • To further relieve your skin, slather on the organic coconut oil one to two times a day for two more days to help your skin heal. You can also use the apple cider vinegar/water mixture the next day as well before you add the coconut oil to your skin.
      • Smile:) 

      A great set of toned, sculpted arms not only look great in the summer but also keep you healthy and strong as you age. And what’s even better is you don’t have to spend crazy hours at the gym working on them. A few simple arm exercises focusing on your triceps and biceps is all you need to get the toned arms you’ve always wanted. Your tank tops and sleeveless dresses will thank you! But remember to keep a natural sunburn remedy at hand, with all those sleeveless tops you’re going to be wearing, you never know when a sunburn might hit!

      And what better way to show off your upper body while you workout than in a fully adjustable and comfortableUltimate Sports Bra from Shefit. It gives you the support you need, while giving you the shape you’re after, and shows off those beautiful toned arms to boot!

       

      Products featured in this blog: Ultimate Sports Bra, Color Black  


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      6 of the Best Upper Body Dumbbell Exercises for Women: grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re after!

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