-
Step 1
Begin with very light weights, if you are just starting. A one pound weight in each hand is best to start. Gradually work your way up to two pound weights, then three pound weights and so on. Because women are so busy, bicep and tricep exercises can easily be done at home.
If you don't have weights, you can use cans right out of the pantry. Just make sure you are using equal amounts of weight in each hand. Women who maintain muscle strength as they age are much healthier. -
Step 2
Exercise the biceps by placing the weights in your hands, elbows down by your waist and palms facing up.
-
Step 3
Keep your elbows at your waist and bend your forearm towards your shoulder. This type of curl will strengthen the bicep muscles of your upper arm. How you move is your choice, either one arm at a time or both arms together.
-
Step 4
Start with a light weight and work your way up to at least five pounds on each arm. The more repetitions you do, the stronger your biceps become. If you want a body builder physique, use heavier weights during the exercise to get more defined muscles.
-
Step 5
Shape up those tricep muscles at the same time. The triceps are at the back of your upper arm, and women always worry about that "arm flab" that continues moving when you're still. Use the same weights for the tricep exercises as you've used for bicep exercises.
Place the weights in your hand with your palm facing your thighs. Extend your arm backwards to exercise the triceps. After you're past the beginner stage of exercise, you can extend your arm higher to firm up those triceps.
