{"id":99860,"date":"2014-08-19T08:10:11","date_gmt":"2014-08-19T13:10:11","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=99860"},"modified":"2014-08-19T08:29:06","modified_gmt":"2014-08-19T13:29:06","slug":"the-5-best-moves-every-woman-needs-for-strong-toned-arms","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/08\/the-5-best-moves-every-woman-needs-for-strong-toned-arms\/","title":{"rendered":"The 5 Best Moves Every Woman Needs for Strong, Toned Arms"},"content":{"rendered":"

Women often neglect strengthening their arms simply because they don\u2019t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help\u2026<\/p>\n

1. Prevent osteoporosis<\/p>\n

2. Strengthen the spine<\/p>\n

3. Improve posture<\/p>\n

5 More Reasons Women Should Lift Weights<\/a><\/strong><\/p>\n

Plus, who doesn\u2019t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!<\/p>\n

\"dempsey<\/a><\/p>\n

OVERHEAD TRICEPS EXTENSION<\/strong><\/p>\n

— Begin standing with your feet shoulder distance apart.<\/p>\n

— Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you\u2019re cradling the dumbbell).<\/p>\n

— Bring the dumbbell behind your head, bending your elbows.<\/p>\n

— Engage your core and extend your arms straight, reaching the dumbbell overhead.<\/p>\n

— Slowly return to the starting position. This is one rep. Complete 8-12 reps.<\/p>\n

\"dempsey<\/a><\/p>\n

\u00a0UPRIGHT ROW<\/strong><\/p>\n

— Begin standing with your feet shoulder distance apart.<\/p>\n

— Hold a dumbbell in each hand, arms straight, with your palms facing in toward your body.<\/p>\n

— Engage your core and pull the dumbbells up to your shoulders, keeping them close to your body.<\/p>\n

— Pause at the top and slowly lower dumbbells back down. This is one rep. Complete 8-12 reps.<\/p>\n

\u00a0\"dempsey<\/a><\/p>\n

BICEPS CURL + SHOULDER PRESS<\/strong><\/p>\n

— Begin standing with your feet shoulder distance apart.<\/p>\n

— Hold a dumbbell in each hand, arms straight, with your palms facing forward.<\/p>\n

— Slowly bend your elbows and curl the dumbbells up to your shoulders.<\/p>\n

— Rotate your wrists so that your palms face out and press the dumbbells overhead until they touch.<\/p>\n

— Slowly reverse the motion to return to the starting position. This is one rep. Complete 8-12 reps.<\/p>\n

\"dempsey<\/a><\/p>\n

MODIFIED PUSHUP<\/strong><\/p>\n

— Begin in a pushup position. Your hands should be slightly wider than your shoulders.<\/p>\n

— Without moving your hands, come onto your knees and cross your ankles.<\/p>\n

— Your body should be a straight line from the crown of your head to your knees.<\/p>\n

— Keeping your core engaged, bend your elbows, lower your body down until your chest almost touches the floor.<\/p>\n

— Push your body back up by straightening your arms. This is one rep. Complete 8-12 reps.<\/p>\n

Try Our Ultimate Pushup Guide!<\/a><\/strong><\/p>\n

\"DempseyMarks_FitnessModeling_149\"<\/a><\/p>\n

DOLPHIN POSE<\/strong><\/p>\n

— Begin on all fours, with your shoulders stacked above your wrists and your hips stacked above your knees.<\/p>\n

— Tuck your toes and send your hips up and back into Downward Facing Dog.<\/p>\n

— From Downward Facing dog, lower your elbows to the ground. Keep your forearms parallel to each other – this is dolphin pose.<\/p>\n

— Hold for 8-10 breaths.<\/p>\n

PIN THIS GYM CHEAT SHEET<\/a><\/strong><\/p>\n

\"dempsey<\/a><\/p>\n

ALSO READ:<\/strong><\/p>\n

Dempsey’s Strawberry Banana Crunch Smoothie Bowl for Post-Workout Recovery<\/a><\/strong><\/p>\n

4 Crazy New Ways to Get Cozy Couch Potatoes Up and Moving!<\/a><\/strong><\/p>\n

5 Ways to Get Michelle Obama’s Sexy Arms<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Women often neglect strengthening their arms simply because they don\u2019t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help\u2026 1. Prevent osteoporosis 2. Strengthen the spine … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":76,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18,58],"tags":[6391,1800,10861,8440,2056,1943,1801,30],"class_list":["post-99860","post","type-post","status-publish","format-standard","hentry","category-fitness","category-womens-health","tag-arms","tag-biceps","tag-dempsey","tag-homepage","tag-push-ups","tag-strength-training","tag-triceps","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/99860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/76"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=99860"}],"version-history":[{"count":6,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/99860\/revisions"}],"predecessor-version":[{"id":99898,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/99860\/revisions\/99898"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=99860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=99860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=99860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}