If you want to strengthen your upper body, check out this list of the best hand exercises for women. All you need is a set of dumbbells and you can do all ten steps to create hand exercises, or choose a few steps you like – it’s up to you! Working with your hands can make you feel stronger, period.
However, one of the great myths about body balance is that lifting weights will make you bigger. Maybe you want to add and that’s great, but we are here to tell you this will take a long time to happen, and nutrition will play a big role. So don’t let the fear of multiplication stop you from taking those weights and trying these hand-sculpting movements.
Lets look best arm exercises for women
1. Push-Ups
Climb to the floor on four feet, keeping your arms slightly wider than your shoulders. Do not lock your elbows out; keep them slightly bent. Extend your legs backwards so that they are level on your hands and toes, your feet at hip width along.
- Train your stomach and tighten your cell by pulling the belly button towards your back.
- Take a deep breath as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale as you relax your chest muscles and push back through your arms, returning to the starting position.
2. Chest fly
Dumbbell chest tones strengthen your chest (obviously) and shoulders, but it also opens up your chest muscles as well. Chest masks like these can help reduce pain in the upper back, increase movement and reduce tension in the upper body. Lie with your head and shoulders supported by a bench and your legs straight on the floor.
If you do not have an arm bench, lie on the floor with your knees bent and feet flat on the floor. Hold the dumbbell with each hand directly over your chest, palms facing each other. Take a deep breath as you lower the weight to the side as it relaxes, placing a slight curve on your elbows and being careful not to bend your back. Use your chest muscles to regain weight in the starting position.
How To Do The Chest-Building Dumbbell Fly
Just use your chest muscles to lift weights, not your arms, and your pecs will get deep exercise. So building a big chest is on your agenda. That is fair enough. The same can be said of many boys who exercise regularly. But before heading directly to bench press, let us point out the best way to promote new growth in pecs. That method is a fly dumbbell.
The dumbbell fly targets all areas of the pecs, but to a large extent the sternal fibers – the ones that connect directly to your sternum. Growth in this area creates a defined pattern of “breast separation”. The action is also better at stimulating the chest fibers at the spectrum than the flat bench press. Additionally, you do not need to lift anywhere near the weight, and since the desks in any gymnasium fill up quickly, this provides a convenient alternative.
3. Upright row
This is a stretching exercise so it targets your back chain, which means the muscles behind your body. It is a great way to build strength in your shoulders and upper back. Stand with your feet shoulder-width apart and hold the dumbbell with each hand in front of your quads, palms facing you.
Take a deep breath and lift the dumbbells to chest height, moving your elbows sideways, but do not let your elbows go higher than your shoulders. Again, do not let your torso work, which means you should avoid leaning back to help pull weight. Take a deep breath as you reduce the weight in the starting position under control.
Let’s talk about traps for a moment. These upper back muscles are often overlooked even by dedicated participants, especially because they are difficult to exercise and cannot see without a mirror. As always, ignoring certain muscles is a mistake. Well-designed traps will help you to master the various types of elevators, including squats, and presses, and are also a must-have if you are practicing beauty quest, because hanging a burned chest with biceps from a narrow upper part.
A vertical column is one of the best exercises for building large traps, but it is also a step that is easily mistaken. Often this will only lead to missing out on the benefits of building moving muscles, but the wrong approach can also put undue pressure on your shoulders and increase your risk of injury.
One of the easiest ways to make sure your form is secure is to avoid using dumbbells that are too heavy, because as soon as you start shaking and twisting to help you lift your strenuous weight, your risk / reward balance is off. you can also abandon the set altogether. Read on for the best advice on implementing a vertical column safely and efficiently.
4. Triceps Push-Up
Functions: pectorals, deltoids, base
- Get into a push-up posture with your arms straight but your knees on the floor and feet in the air. The hands should be below your chest and closer than in constant pressure.
- Tighten the abdomen and bend the arms, bringing the chest toward the floor. Place the upper arms near your sides and back straight. The elbows should point backwards, not outwardly.
- Stretch your arms to the starting position; repeat for 8 to 12 reps or as many as you can.
5. Press-up
Based on upper body exercises, the press works on the triceps, chest muscles and shoulders. When done in the right form, they can also strengthen the lower back and base by engaging the abdominal muscles. This version is implemented on your knees but you can continue until fully clicked to help yourself to your toes when you are ready for more challenges.
Kneel on the exercise mat, keeping your hands on the floor slightly wider than shoulder width. Share your base and squeeze your glutes. Take a deep breath as you bend your elbows to lower your body toward the mat, keeping your spinal balance and neck wide, until your upper and lower arms are 90 °. Exhale as you use your chest to return your body to its starting position.
6. Jumping Back
Function: Back and middle of shoulders, upper and middle back
- If you have a moderate dumbbell in each hand, move your right leg forward about two feet. Bend your front leg half-lunge with the hinge slightly forward from the waist. Lay back straight, reduce weight and body weight forward slightly. Turn your shoulders back and down.
- Reach your hands down towards the floor, arms and dumbbells sitting under the shoulders. Slowly raise your arms to the sides, palms down and elbows slightly bent, until arms are below shoulder height (shown).
- Lower hands back to starting position.
7. Overhead press
These work on the deltoids, triceps, trapezius and pecs, and are good for building strength and improving shoulder mobility. It also mimics the movements we make in everyday life, such as lifting bags upside down. Not only that, by doing this exercise while standing, instead of sitting, you are working hard to maintain your balance and that means that you will also be developing your core muscles.
Stand with your feet shoulder-width apart and your knees slightly bent, and hold the dumbbell in each arm at shoulder height. Exhale and press the dumbbells up until your arms are fully extended. Hold for a few seconds, then return to the starting position, being careful not to let your elbows drop below shoulder height.
8. Pullovers
Function: upper back, sides of torso, back of shoulders, back of upper arms
- Sleep on your face, holding one dumbbell securely with both hands, hands reaching for the ceiling and dumbbell mounted on your chest. Bend your legs, feet on the floor and knees up.
- If you are holding the dumbbell tightly, slowly place your hands on your head and back, keeping your elbows slightly bent and upper arms close to your ears.
- When your hands are near the floor, return to the starting position. Do eight to 12 repetitions.
9. Triceps Baths With One Leg Extension
Functions: biceps, triceps, shoulders, base, glutes
This hand exercise is the most difficult version of the previous Triceps Dip.
- Sit on the edge of the box with the legs planted on the ground.
- Hold the edge of the box, the knuckles facing forward, keeping the arms shoulder-width apart.
- Lift one leg and lift from the box. Lower your body in a controlled motion while bending your elbows by 90 degrees.
- Put the hips and elbows close to your torso, push back and forth.
10. Lift forward
As well as being a great way to build strength, this shoulder flexion exercise improves shoulder mobility and also employs your upper chest muscles as well as your biceps. Stand with your feet shoulder-width apart and hold the dumbbell with each hand in front of your quads, palms facing you.
Keep your base, then, as you exhale, lift the load in front of you to shoulder height, keeping your arms straight. Make sure your torso is still with your hands moving. Squeezing your glute and keeping your knees soft can help stabilize your torso. Take a deep breath as you lose weight back to the starting position.
11. Triceps kick-back
This exercise is best for focusing on the triceps without causing discomfort to your hands or shoulders. Stand with your knees bent with a dumbbell in each hand. Lean forward slightly, keeping your neck in a neutral position, and lift the dumbbells so that your upper arms are in line with your sides and your elbows are at 90 °.
Then stretch both arms behind you, squeezing your triceps to move the dumbbells back and forth, breathing as you move. Do not rush the movement. Return your hands to the starting position.
12. Overhead press
These media work on the deltoids, triceps, trapezius and pecs, and are good for building strength and improving shoulder mobility. It also mimics the movements we make in everyday life, such as lifting bags upside down. Not only that, by doing this exercise while standing, instead of sitting, you are working hard to maintain your balance and that means that you will also be developing your core muscles.
Stand with your feet shoulder-width apart and your knees slightly bent, and hold the dumbbell in each arm at shoulder height. Exhale and press the dumbbells up until your arms are fully extended. Hold for a few seconds, then return to the starting position, being careful not to let your elbows drop below shoulder height.