5 specific exercises for firm and toned arms in women

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5 specific exercises for firm and toned arms in women.webp.webp

For every woman who trains, the arms are usually a problem, since the triceps area is where the skin tends to look flaccid, and it is not easy to find exercises that really work.

If we add to this the problem of age, that in the perimenopause stage or in the menopause itself, fat accumulates with greater emphasis in certain areas of the body, including the arms, women begin to feel that their arms look more “fat” and the skin begins to be loose when moving them and wearing sleeveless clothing.

Best 5 exercises for flabby arms

For this, we have 5 practical exercises, specifically focused on working that area of ​​the arms to achieve faster results.

1. Bench push-ups

5 specific exercises for firm and toned arms in women

For this exercise, also known as triceps dips, all you need is a chair, bench, couch, or step, and you’re good to go. Be sure to keep your bottom and lower back close to the chair (or whatever you are using) to maximize its benefits.

It is important that the movements are complete, go down as far as you can, and then fully extend your arms when you get up. Perform 15 repetitions, in 3 to 4 complete sessions.

2. Rhombus push-ups

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In the same position as the plank, we must add some changes, first we will place our hands close, just below the chest, and with the index finger and thumb we will form a rhombus. This is how we must perform push-ups, lowering and controlling the straight line of the whole body, with the abdomen contracted.

We perform 8 to 15 repetitions. In 3 complete sessions.

triceps kickback


First, we must stand up, with our feet together, slightly bending our knees and inclining our torso, keeping our spine straight, looking down.

Subsequently, we take some dumbbells from 1 to 3 kilograms, the ones that you see most convenient and according to your level of training, and without losing our posture we must extend our arms backwards, until they are fully extended and we return to the starting position.

We perform 10 to 15 repetitions. In 3 complete sessions.

4. iron

5 specific exercises for firm and toned arms in women

Although in this exercise we do not need to make movements, it is one of the most complete, since it works the abdominal area and especially the arms, by putting ourselves in the position shown in the image.

We must stay between 30 seconds to 1 minute, and repeat it 3 times. As we progress in our training we must add more seconds each time.

5. Triceps Extension

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Lying on your back and with the soles of your feet on the ground. We must take a dumbbell in each hand and stretch the arms up.

Bend your elbows 90 degrees without the weights reaching the floor. Return to the previous position. That’s a repeat. Try to perform between 10 and 15 repetitions in 3 sessions.

Try to perform the 5 exercises in the order they appear, and do not forget to stretch before and after practicing them, in this way you will avoid injuries.

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