And in this case we are not talking about an increase in the volume of the biceps, as happens in men. Girls tend to get rid of excessive roundness, friability, to make their hands more defined and elastic.
Arm exercises for women are selected taking into account the fact that the goal of the training is not to build muscle mass, but to improve the relief and overall tone. For home study of the muscles of the hands, exercises with dumbbells are ideal. In particular, since the back surface of the shoulder is the problem area for most ladies, it is advisable to include Exercises with dumbbells for triceps in the program. In the article we will consider a selection of exercises that are suitable for girls to perform on their own.

For arm training, it is desirable to have dumbbells
It is preferable for girls to perform exercises for the muscles of the hands with dumbbells, and not on simulators. In the case of a simulator, exercises are performed in isolation – this loads the target muscle as much as possible, which is very good when training for mass. In the case of using dumbbells, in addition to the target muscles, stabilizing muscles are included in the work. This partially relieves the load from the main muscle, but it allows you to work out your hands in a complex and harmonious way.

To train your arms, you will need light weight dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg ​​are enough for girls. It all depends on your level of preparation. Ideally, have at your disposal several pairs of dumbbells of different weights. It is better to alternate exercises for the muscles of the hands. While you are working on the biceps, the triceps are resting (and vice versa).

Biceps exercises
When starting to train your arms, do not be afraid that you will pump up huge biceps and become like a man. Hand exercises for women are very similar to men’s, but there are some differences.

Bending the arm with dumbbells while sitting
Sit on a bench or chair. Spread your legs apart, bend the body slightly forward. Place the hand of one hand on your thigh, and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended down), a few centimeters should remain to the floor.

As you exhale, bend your arm with the dumbbell so that the hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don’t have any looseness in your shoulders. Make all movements clearly controlling every muscle. Perform 15-20 repetitions on one and the other hand.

When performing this exercise for the biceps, keep the body motionless, do not sharply unbend the arm at the elbow to the end.
Bending both arms while standing
Stand straight, feet shoulder-width apart, hands with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that the little fingers are higher than the thumbs.
As you inhale, extend your arms, but not completely. This exercise is also worth doing 15-20 times.

Bending the arms while lying on the bench
Lie down on a flat bench or set up a few stools if you’re exercising at home. Take dumbbells and lower your arms slightly bent at the elbows on either side of you parallel to the body as low as you can. You do not need to spread your arms to the sides – they go along the body, the wrists are directed to the body.
As you exhale, bend your elbows without raising your shoulders. Rotate your wrists upward while performing the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. On an inhale, return to the starting position. Do not extend your elbows to the end. The number of repetitions is the same as in the previous exercise for the arm muscles. Triceps exercises. The back surface of the shoulder in many women is the so-called “problem area”, in particular, due to the fact that fat tends to be deposited there. Therefore, performing exercises on the triceps muscle of the shoulder is a necessary aspect of women’s training.
Exercises with dumbbells for triceps allow you to work out the back surface of the hands.
However, if you are also working on the development of the pectoral muscles, it is worth bearing in mind that many chest exercises additionally involve the triceps. If you pump pectoral muscles, it is better to reduce the number of approaches for triceps.

And one more thing … Before you start doing exercises, you need to learn one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after a strength exercise, already without weight.
This will be illustrated using the following exercise as an example:

Extending the arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right hand from the dumbbells above our heads, the elbow is near the ear, the palm looks forward. We bend the arm at the elbow, winding the dumbbell behind the head towards the left shoulder. If we want to pump up the muscle, then we bend the arm at the elbow as much as possible (stretch under the influence of weight) and, when moving back, bring it only to a right angle at the elbow, and then bend it again.
If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.

Extending the arms behind the head while standing
Stand up straight, feet shoulder-width apart. Take a dumbbell with both hands, lift it up and take it behind your head. Your elbows should be bent at a right angle and pressed to your head. The chest does not flex. As you exhale, straighten your arms with dumbbells. On an inhale, return to the starting position.
To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that the elbows do not diverge to the sides.

The same exercise can be performed while sitting:
Bent over arms
Take dumbbells in your hands. Stand up straight, bend your knees slightly. Tilt the body forward, bend your elbows at a right angle and press your elbows to your waist. This is the starting position. As you exhale, bend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.

On an inhale, return to the starting position. Perform 15-20 repetitions.
Back support push-ups
You can use a bench, chair, sofa or any other stable surface as a support. Stand so that the support is behind you. Обопритесь на нее руками, выпрямите ноги forward. If it is very difficult to do with straight legs, the knees can be bent. The pelvis should be overhang slightly ahead of the support. Gently bend your arms, lowering your pelvis down in front of the support.

Do not sit on the floor, the pelvis is always on weight. As you exhale, extend your arms. Thus, you perform push-ups, but the hands are not in front of the body, but behind it.

Do as many push-ups as you can. Support push-ups can be done anywhere: at home, in the country or in the park.
How many arm exercises should you do?
In order to comprehensively work on your hands, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit.