Female Training Video - Arms

10 May 17

As females we chase those nice shaped and toned arms. However you do actually need to lift some weights to create those shapes! USN athlete Dom talks us through her upper body workouts in the gym and proves you wont get manly by lifting some weights and drinking protein shakes!


Seated Hammer Curl

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench like in our video or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.


Tricep Push Down

Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.


Cable Bicep Curl

Variation: You can also perform this movement using an E-Z barbell attachment or single handles.


Triceps Dips On Bench

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.


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