Many girls and women face the problem of “soft” hands, especially if they are not physically active for a long time. The muscles are loose, the skin begins to hang, and the fat is obviously already accumulated on the inside of the upper arm.
Here in this article, you will find 7 exercises which will help you build your arms.
1. Dumbbell Rows
You need to take dumbbells in your both hands and then bend your knees slightly and bring your torso forward at the waist and then you need to keep your back straight and parallel to the floor. Next you need to lift the dumbbells to your side and hold the position for several seconds and then bring it back to the starting position. You need to repeat it ten times.
To start this exercise you first need to start on your hands and knees with your hands underneath your shoulders and then come onto the balls of your feet and the heels of your hands. And then you need to walk the feet back until you are in the plank position and bend your elbows, lowering your body down. Next, you need to slowly push yourself back up to the starting position.
3. Dumbbell Biceps Curl
Take the dumbells in your hands and get them close to your torso. Lift them up and hold them for several seconds and then pull them down but not all the way.
4. Triceps Dumbbell Kickback
-First you need to hold a dumbbell in each hand, keep your back straight, with your palms facing the body and slightly bend your knees before bending the torso forward at the waist. And then with your head up, keep your torso parallel to the floor and your forearms should point to the ground at a 90-degree angle with your upper arm. So, this is the starting position.
Next you need to make sure your upper arms remain still as you lift the weights with your triceps until the arms are completely stretched and you need to focus on the forearms. Then pause for some seconds before breathing in. Then slowly lower the dumbbells and revert to the original position.
5. Dumbbell Triceps Extension
Stand straight and hold a dumbbell behind your head. By using your triceps lift the dumbbells above your head and then return it in the initial position. Repeat it 15 times.
7. One Arm Kettlebell Swing
Place a kettlebell between your feet while your knees are bent. Then take the kettlebell with one hand and lift it up to your chest. From this position bring the kettlebell overhead hold a little and then bring in back to the ground. Repeat it 10 times.
Source: Female Fit Body