A Chic's Guide To Guns: Arm WODs For Ladies
I DON'T WANT TO GET BULKY ...
Well-defined arms with a "lovely shape" are the perfect accessory to your dream body. Plus, they make any sleeveless dress or tank top look even better.
Don't shy away from curling hard and heavy. Trust me: Your arms are not going to rip out of your sleeves. Women don't produce nearly enough testosterone to make huge gains quickly. Even the biggest guys know that building a lot of muscle takes time.
Shapely biceps and triceps are an important part of a symmetrical physique. They're also an important part of being a strong lifter!
GIRLS JUST WANNA HAVE GUNS
A great thing about training your biceps and triceps is that you don't have to spend a million hours working them. Whenever you do any pushing movements like push-ups or presses to work your chest, you also work your triceps. Whenever you do pulls like lat pull-downs or rows to train your back, you indirectly work your biceps.
CURLS & EXTENSIONS: A GIRL'S BEST FRIENDS?
Most biceps and triceps workout routines are based on two exercises: the curl and the extension. These exercises work by taking the muscles through their natural function with resistance.
Your biceps contract to flex your elbow (bring your hand toward your face), and the triceps contract to extend the elbow (bring your hand back down from your face and straighten your arm).
There are many variations of these movements, but the principle is always the same: curls flex the elbow, and extensions extend the elbow.
When you flex and extend your elbow with resistance, you recruit muscle fibers. The heavier you go, the more muscle fibers you need to move the weight. If you challenge your muscles consistently, they respond by growing.
I see many women doing a lot of curls with those little, five-pound dumbbells. Remember, your muscles should strain to do the work or they won't change.
Whoever said that women should do a lot of reps with zero weight needs to be set straight. If your workout isn't hard, you're not going to see results!
THE BEST BI AND TRI EXERCISES I'VE EVER FOUND
- Hammer curl
- Barbell curl
- Incline curl
- Cable curl
- Overhead dumbbell extension
- Cable pull-down