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Sculpt Your Arms: The Top 30 Arm Exercises for Women

Updated: Mar 28, 2023

Shape and Tone Your Arms with These Top 30 Exercises for Women

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Introduction

Ladies, let's talk about a common myth that holds many women back from reaching their full potential with arm-strengthening exercises: the fear of "Getting Big" or "Bulky". Let’s be real, looking like Thor from lifting weights as a woman couldn't be further from the truth! The truth is, women do not have the hormonal levels to bulk up the same way men do, so you can exercise with confidence knowing that lifting heavy weights will not result in excessive bulk. Instead, you’ll end up with the toned and defined upper body that you’ve been dreaming of.

Lifting heavy weights will give you strong, toned arms that you can be proud of. With the right exercises and equipment, you'll be able to sculpt your shoulders, upper back, biceps, and triceps into a work of art, much like Cameron Diaz or Jessica Biel. And the best part is, you can do it all from the comfort of your own home!

So, let's get started! With 30 of the best arm exercises, all perfectly suited for women, you'll be well on your way to sculpting the arms you've always wanted. Don't let the fear of "Getting Bulky" hold you back, embrace the strength and power of your beautiful arms.


The Common Myth of "Getting Big" or "Bulky"

When it comes to arm exercises, the common myth of getting big or bulky is often perpetuated by misunderstandings about the differences in hormone levels and muscle composition between men and women.


It's important to understand that women naturally have lower levels of testosterone, the hormone responsible for significant muscle growth in men, making it much more difficult for women to build large, bulky muscles through weightlifting alone. However, this does not mean that women cannot achieve a strong and toned physique through heavy lifting.


Many women utilize the words "tone" and "definition" as if this is a different style of training than strength training. In reality, it's the same thing. The terms "tone" and "definition" refer to the appearance of muscle, where tone refers to the overall strength and firmness of the muscle, and definition refers to the visible lines and contours of the muscle.


In reality, lifting heavy weights can increase the density and definition of muscle tissue, leading to a leaner and more toned appearance. This is because the act of lifting heavy weights causes the muscles to adapt and become stronger, leading to a more defined look.


While it is true that some women in the bodybuilding world may appear big and bulky, this is often a result of a strict diet and exercise regimen and a surplus of calories, as well as (for some women) the use of performance-enhancing drugs. This type of physique takes an impressive amount of dedication, is a complete lifestyle, and is not something that can happen by accident.


So don't be afraid to challenge yourself and lift heavy weights in your arm exercises. This is the correct path to the sculpted upper body of your dreams.


Expert Opinion


"Meet Micaela Whitworth, ISSA Certified Master Trainer & Nutrition Coach, who offers her specialized workouts one-on-one via zoom and through her Love Your Bod App. "

As a personal trainer with 18 years of experience and over 20,000 hours of 1-on-1 instruction, I have specialized in helping women reach their fitness goals.


When selecting arm exercises, it's crucial to consider your personal goals and limitations. For a well-rounded full upper-body workout, aim for 5-7 exercises that target larger muscle groups such as the back and chest first, then the biceps and triceps, and finally the shoulders.


If you want to focus on specific areas, such as the triceps, aim to perform 2 chest exercises, 2 triceps exercises, and 1 shoulder exercise. This way, you can create more muscular fatigue by working related muscle groups together.

Expert Trainer Tip: Working your chest also works your triceps and combining back and biceps exercises will provide a more comprehensive workout.

If your focus is on the shoulders, select either 2 chest or back exercises and 3 shoulder exercises, focusing on hitting the deltoid muscles from each angle; the anterior, lateral, and posterior.


Personally, I find that by really working through all the angles of the deltoids with my female clients, they can really start to achieve that defined and sculpted look they are looking for. But this doesn't happen overnight. If you're new to training, expect to begin to see physical results in about 12 weeks' time. Muscles take time to grow!



It's also important to remember to vary your routine, focus on proper form and progression, and start with lighter weights and gradually increase as you gain strength. Mixing up exercises like bicep curls, triceps extensions, and push-ups can help target different muscle groups and prevent boredom. Make sure to listen to your body, avoid overdoing it, and allow for proper recovery to reach your goals.


Creating Your Own Arm Workout


When it comes to building strength in your arms, creating a tailored workout routine is key. Here are some trainer tips to help you select the right exercises, order, weights, and frequency for a comprehensive arm workout.


Exercise Selection:

Choose a specific area to be your main focus and then choose 5-7 exercises from what's listed below. Remember, arm sculpting is all about working your muscles from all different angles, so it's important to narrow in on the more particular areas that you are wanting to work on.


Exercise Order:

Start by targeting the larger muscle groups first, such as the back and chest, then move on to the biceps and triceps, and finish with the smaller muscle groups, the shoulders. This approach ensures that you are not fatigued by the time you get to the smaller muscle groups and helps you get the most out of your workout.


Choosing the Right Weights:

It's important to start with lighter weights and gradually increase the weight as you become stronger. You can determine your starting weight by choosing a weight that you can lift for 8-12 reps with proper form and without straining. As you progress, you can increase your weight, but be sure to listen to your body and avoid overdoing it. For more advanced exercisers, try playing with reps of 6-8 as you start to lift heavier loads.


Sets and Reps:

As a general beginner guideline, aim for 3 sets of 8-12 reps for each exercise. You can increase the number of sets and reps as you progress. Remember, it's important to focus on proper form and progression. You can go for 4, or even 5 sets if you are more advanced.

Frequency: To see the best results, it's recommended to do arm workouts 2-3 times per week, with a day of rest in between each workout. This allows your muscles time to recover and helps prevent injury.

Remember, it's important to listen to your body and make adjustments to your routine as needed. Consistency and proper recovery are key to reaching your fitness goals, so be sure to allow your body the rest it needs to recover and grow stronger. If you're still of unsure of where to begin, don't hesitate to sign-up for some personal training to ensure you are fully maximizing your time at the gym.


The Top 30 Arm Exercises for Women


Here's a list of 30 arm and upper body exercises that are well-suited for women. These exercises target different muscle groups and can be performed using a variety of equipment. I've included options for both home workouts & gym workouts, exercise alternatives, and exercises for all different fitness levels from beginners to advanced exercisers.


Chest Exercises

Exercise 1: Dumbbell Bench Press


Level: All Levels | Equipment: Dumbbells, Bench or Floor | Muscles Used: Chest, Triceps, Delts

Precaution: Shoulders | Exercise Alternatives: Dumbbell Incline Press, Push-Ups, Barbell Bench Press, Band Chest Press

Instructions:

  1. Lie on a bench with dumbbells in your hands with your feet flat on the floor.

  2. Begin with the weights fully extended above your chest. Slowly lower the weights until your upper arm is at about a 90-degree angle.

  3. Push the weights together back to the start position. Be sure to try and keep the weights in line with your bust throughout the entire movement.

Exercise 2: Dumbbell Incline Bench Press


Level: All Levels | Equipment: Dumbbells, Bench | Muscles Used: Pecs, Triceps, Delts

Precaution: Shoulders | Exercise Alternatives: Dumbbell Chest Press, Push-Ups, Barbell Bench Press, Band Chest Press

Instructions:

  1. Position a bench so that it's at an incline position. Lie back onto the bench with your dumbbells and push the weights straight up into the air so that your hands are in line with your shoulders.

  2. Bend at your elbows, lowering your weights as low as you feel comfortable.

  3. Exhale and then press the weights back up to the center and then repeat.


Exercise 3: Cable Chest Flys


Level: All Levels | Equipment: Cable Machine | Muscles Used: Chest, Triceps

Precaution: Shoulders | Exercise Alternatives: Band Chest Flys, Dumbbell Chest Flys, Machine Chest Flys

Instructions:

  1. Begin from a standing position with the cables adjusted to about chest height.

  2. Face away from the machine with your legs in a split stance position, and hold onto both of the handles.

  3. Open your arms up into a “T” position with your elbows slightly bent and then contract your core to anchor your lower body.

  4. Move your arms together so that your hands meet in line with the center of your chest.

  5. Slowly with control open your arms back to the start position and then repeat.

Exercise 4: TRX Push-Ups


Level: Intermediate/Advanced | Equipment: TRX, Mat | Muscles Used: Pecs, Triceps, Delts, Lower Back, Abdominals | Precaution: Back, Wrist, Shoulders | Exercise Alternatives: Knee Push-Ups, Dumbbell Chest Press, Chest Press Machine

Instructions:

  1. Begin on all fours, with your head facing away from the anchor point, and secure your feet into the straps.

  2. Push yourself into a high plank position so that your feet are suspended in the air, directly underneath the anchor point.

  3. Contract your core and perform and perform one push-up and then repeat.


Exercise 5: Medicine Ball Push-Ups


Level: Advanced | Equipment: Medicine Ball | Muscles Used: Delts, Pecs, Triceps, Abdominals, Lower Back | Precaution: Shoulders, Back, Wrist | Exercise Alternatives: Knee Push-Ups, Dumbbell Chest Press, Chest Press Machine

Instructions:

  1. Place one hand onto a medicine ball and push yourself up into a push-up or modified push-up position.

  2. Contract your abs and perform one push-up and then lift your hand off the ball as you push it towards your other hand and then repeat a push-up on the other side. Remember to keep your back straight throughout the movement.

Exercise 6: Dive Bomber Push-Ups


Level: Advanced | Equipment: No Equipment, Body Weight | Muscles Used: Pecs, Triceps, Delts, Lower Back, Abdominals | Precaution: Shoulders, Wrist, Back | Exercise Alternatives: Knee Push-Ups, Dumbbell Chest Press, Chest Press Machine

Instructions:

  1. Begin in a downward-facing dog with your hands just wider than shoulder-width apart.

  2. Slowly lower yourself down, diving head first towards the floor, but keeping your bum up in the air.

  3. As you move your body down, allow your head to guide the movement, letting your body trail in the same pattern behind you.

  4. As your head moves through your hands, push yourself into an upward-facing dog position. Then, reverse the movement.

Back Exercises

Exercise 7: Bench Incline Prone Rows


Level: All Levels| Equipment: Bench, Dumbbells | Muscles Used: Lats, Upper Back, Biceps, Delts | Precaution: N/A | Exercise Alternatives: Dumbbell Single Arm Rows, Barbell Bentover Rows, T-Bar Rows


Instructions:

  1. Lean into an incline bench at about a 45-degree angle, with a dumbbell in each hand and arms straight.

  2. Begin to retract your shoulder blades together, and pull your arms up in a straight line into a row then return to the start position.

  3. Remember to keep your shoulders down and pulled away from the ears.

Exercise 8: Lat Pull Machine with V-Bar


Level: All Levels| Equipment: Lat Pull Machine | Muscles Used: Lats, Upper Back, Biceps, Delts | Precaution: N/A | Exercise Alternatives: Underhand Grip Lat Pull Machine, Seated Row Machine, Kneeling Single Arm High Cable Rows

Instructions:

  1. Attach a V-Bar to a lat pull machine and grasp the handles on either side. Make sure that the knee pad down and touching your thighs to keep you anchored during the exercise.

  2. Sit down and then lean your body back slightly, keeping your chest open and then pull the bar in towards your chest.

  3. Think of squeezing together your lats as you pull down the bar and then with control bring the bar back to the starting position and then repeat.

Exercise 9: T-Bar Bent Over Rows


Level: All Levels | Equipment: Barbell, V-Bar, Landmine | Muscles Used: Back, Lats, Lower Back, Delts, Biceps, Forearms, Abdominals | Precaution: Low Back, Shoulders | Exercise Alternatives: Single Arm Dumbbell Bench Rows, Bench Incline Rows, Prone Rows

Instructions:

  1. Position a barbell into a landmine and grab onto a V-Bar, or use a T-Bar Row Machine.

  2. Straddle the barbell and position the V-Bar around it at the top. Grab onto either side of the handles and position your body into a low bent over row position.

  3. Contract your core and then pull the bar up towards your body while keeping your back straight.

  4. Lower the weight back to the start position and then repeat. Remember to keep your shoulders down and back.

Exercise 10: Underhand Grip Inverted (Supinated) Rows


Level: Intermediate/Advanced | Equipment: Barbell, Rack or Smith Machine | Muscles Used: Biceps, Upper Back, Lats, Traps, Rhomboids | Precaution: Shoulders, Elbows | Exercise Alternatives: Pull-ups, Assisted Pull-Up Machine, TRX Rows

Instructions:

  1. Position a barbell in a squat rack or smith machine to about waist height.

  2. Grasp onto the bar with an underhand grip with y our hands just wider than your shoulder and then walk your feet forward, either keeping a bend in your knee or extending them fully straight. Your body should be straight with your heels on the ground with your arms fully extended.

  3. To initiate the movement, bend at your elbows and pull your chest up towards the bar.

  4. Slowly lower yourself back to the start position and then repeat.

Exercise 11: Assisted Pull-Up/Chin-up Machine


Level: Intermediate | Equipment: Assisted Pull-Up Machine | Muscles Used: Biceps, Forearms, Lats, Traps, Rhomboids | Precaution: Shoulders, Elbows | Exercise Alternatives: Pull-ups, TRX Rows, Inverted Rows

Instructions:

  1. Begin by using the weight stack to offset your body weight on an assisted pull-up machine.

  2. Grasp the assisted-pullup machine with a neutral grip (palms facing each other), wide grip, or underhand grip and place your knees on the kneepad.

  3. Pull your shoulders back and down and lock in this position. Holding this position, simultaneously bring the other knee onto the pad as you lift up into the top starting position.

  4. Slowly lower your body until your arms are fully lengthened and then pull yourself up using the strength of your lats.

  5. Repeat for as many reps as indicated.

Exercise 12: Cable Rope Face Pulls


Level: All Levels | Equipment: Cable Machine, Rope Attachment | Muscles Used: Upper Back, Rhomboids, Lats, Delts | Precaution: Shoulders, Elbows | Exercise Alternatives: Band Rows, Reverse Band Flys, Rear Cable Flys

Instructions:

  1. Position a cable machine at about face height (or higher) and attach the rope attachment.

  2. Stand far enough back so that you already have some tension on the cables at your starting position.

  3. Bring your legs into a split stance position and grab onto the rope with your palms facing down.

  4. Begin to pull the rope towards your face with your elbows high as you contract the muscles of your upper back. You can play with the height of this to target the mid-back from slightly different angles.

  5. Slowly lower the weight back to the start position and then repeat.


Triceps Exercises

Exercise 13: Dumbbell Triceps Kickbacks


Level: All Levels | Equipment: Dumbbells | Muscles Used: Triceps | Precaution: N/A | Exercise Alternatives: Dumbbell Skull Crushers, Dumbbell Overhead Triceps Press, Cable Rope Triceps Press Downs

Instructions:

  1. Beginning in a low lunge position, lean forward and place one hand, or elbow on your front leg for stability.

  2. Keeping your elbow in, pull the dumbbell up in a straight line, like a row, and then push to extend your arm straight back into a triceps kickback. Make sure your shoulder blades stay pulled back to avoid any rounding of the shoulders.


Exercise 14: Assisted Triceps Dips Machine


Level: Intermediate | Equipment: Assisted Triceps Dips Machine | Muscles Used: Triceps, Pecs, Delts | Precaution: Elbows, Shoulders | Exercise Alternatives: Military Push-Ups, Triceps Cable Rope Push Downs, TRX Triceps Press

Instructions:

  1. Begin by using the weight stack to offset your body weight on an Assisted Dip machine. Now, position your knees securely on the padded surface while holding on to the bars on either side of you.

  2. Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you. Slowly, lower yourself until your upper arms are parallel with the floor.

  3. Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.

Exercise 15: Dumbbell Skull Crushers


Level: All Levels | Equipment: Dumbbells, Bench or Mat | Muscles Used: Triceps, Delts | Precaution: Elbows, Shoulders | Exercise Alternatives: Dumbbell Overhead Triceps Press, Assisted Triceps Dips Machine, Cable Overhead Triceps Rope Press

Instructions:

  1. While lying on your back, extend both arms over your shoulders with a weight in each hand.

  2. Bend your elbows so your forearms are parallel to the floor.

  3. Slowly straighten your arms, then lower them back down.

  4. Don’t let your elbows flare out and try to keep your arms at about a 90-degree angle.

Exercise 16: Cable Rope Triceps Press


Level: All Levels | Equipment: Cable Machine, Rope Attachment | Muscles Used: Triceps, Delts | Precaution: Elbows | Exercise Alternatives: Cable Machine Overhead Triceps Press, Dumbbell Triceps Kickbacks, Dumbbell Skull Crushers



Instructions:

  1. Position the cable height to the highest position and clip on the rope attachment.

  2. Face towards the cable machine and hold onto either end of the ropes.

  3. Push your arms down by your sides by straightening your elbows and flexing your triceps.

  4. Slowly bend your elbows to move your arms back to the start position and then repeat.

Exercise 17: TRX Triceps Press


Level: All Levels | Equipment: TRX | Muscles Used: Triceps, Delts | Precaution: Elbows, Lower Back | Exercise Alternatives: Cable Machine Overhead Triceps Press, Military Push-Ups, Assisted Triceps Dips Machine

Instructions:

  1. Begin from a standing position, facing away from the anchor point, while holding onto the foam handles of the TRX so that your arms are extended out in front of you.

  2. Slowly, with control begin to bend at your elbows and allow your body to fall forward.

  3. When you reach the end range, use the strength of your triceps to push your arms back up to the start position and then repeat.

Exercise 18: Triceps Cable Overhead Rope Press


Level: All Levels | Equipment: Cable Machine, Rope Attachment | Muscles Used: Triceps | Precaution: Elbows, Delts | Exercise Alternatives: Cable Machine Triceps Rope Press, Dumbbell Overhead Triceps Press, Dumbbell Skull Crushers

Instructions:

  1. Begin from a standing position with the cable positioned close to the floor and clip on a rope attachment.

  2. Hold onto the ropes and circle your arms upwards so that you're now facing away from the machine and your arms are up over your head. Begin to lower your arms down behind your head, while keeping your elbows in.

  3. When you reach the end range, push your arms back up to the start position using the strength of your triceps. Make sure to keep your core contracted throughout the movement to prevent your back from excessively arching.

Exercise 19: Triceps Cable Overhead Rope Press


Level: All Levels | Equipment: Cable Machine, Rope Attachment | Muscles Used: Triceps | Precaution: Elbows, Delts | Exercise Alternatives: Cable Machine Triceps Rope Press, Dumbbell Overhead Triceps Press, Dumbbell Skull Crushers

Instructions:

  1. Begin from a standing position with the cable positioned close to the floor and clip on a rope attachment.

  2. Hold onto the ropes and circle your arms upwards so that you're now facing away from the machine and your arms are up over your head. Begin to lower your arms down behind your head, while keeping your elbows in.

  3. When you reach the end range, push your arms back up to the start position using the strength of your triceps. Make sure to keep your core contracted throughout the movement to prevent your back from excessively arching.


Biceps Exercises

Exercise 20: Dumbbell Biceps Inner Curls


Level: All Levels | Equipment: Dumbbells | Muscles Used: Biceps, Forearms | Precaution: N/A | Exercise Alternatives: Dumbbell Biceps Curls, Cable Machine Flex Curls, Ez-Bar Wide Grip Biceps Curls

Instructions:

  1. Stand with a dumbbell in each hand and rotate your palms so that they are facing as far outward as possible.

  2. From this position, curl your arms up towards your shoulders and then slowly begin to bring the dumbbells back to the starting position.

Exercise 21: Barbell Incline Curls


Level: All Levels | Equipment: Bench, Barbell| Muscles Used: Biceps, Forearms | Precaution: N/A | Exercise Alternatives: Dumbbell Biceps Curls, Barbell Biceps Curls, Cable Machine Biceps Curls

Instructions:

  1. Lean into an incline bench at about a 45-degree angle, while holding onto a barbell with an underhand grip.

  2. Curl your arms up into a biceps curl, and then slowly with control lower your arms back to the start position and then repeat.

Exercise 22: EZ-Bar Biceps Cable Curls


Level: All Levels | Equipment: Cable Machine, Ez-Bar Attachment | Muscles Used: Biceps, Forearms | Precaution: N/A | Exercise Alternatives: Dumbbell Biceps Curls, Barbell Ez-Bar Biceps Curls, Cable Machine Biceps Curls, TRX Biceps Curls

Instructions:

  1. Position the cable so that it's at the bottom of the machine and attach an EZ or Straight Bar to the end.

  2. Grasp the bar with an underhand grip and while keeping your elbows close to your sides, curl the bar up until your forearms are vertical.

  3. Lower your arms back down until they are fully extended and repeat.

Exercise 23: Dumbbell Seated Incline Curls


Level: All Levels | Equipment: Dumbbells, Incline Bench | Muscles Used: Biceps, Forearms | Precaution: Elbows | Exercise Alternatives: Dumbbell Biceps Curls, Barbell Ez-Bar Biceps Curls, Cable Machine Biceps Curls

Instructions:

  1. Set a bench to its incline position at about a 45-degree angle. Lie down, with a dumbbell in each hand, and allow your arms to stretch out by your sides with an underhand grip.

  2. Begin to curl your arms up into a biceps curl and then slowly return the weight back to the start position. Make sure you work through the entire range of motion of this exercise in order to maximize your results.

Exercise 24: Cable Machine Flex Curls


Level: All Levels | Equipment: Cable Machine | Muscles Used: Biceps, Forearms | Precaution: N/A | Exercise Alternatives: Dumbbell Biceps Inner Curls, Barbell Ez-Bar Wide Grip Biceps Curls, Cable Machine Ez-Bar Biceps Curls

Instructions:

  1. Set the cable machine to about shoulder height and then stand perpendicular to it with your arm extended.

  2. Hold onto the handle with your palm facing the ceiling and then while keeping your upper arm stationary, curl your hand towards your ear by flexing your biceps.

  3. Slowly with control, open your arm back to the start position and then repeat. You can also perform the same exercise with both arms at the time.

Shoulder Exercises

Exercise 25: Dumbbell Arnold Press


Level: All Levels | Equipment: Dumbbells | Muscles Used: Rear Delt, Lateral Delts, Front Delts, Rotator Cuff | Precaution: Shoulders, Back, Neck | Exercise Alternatives: Dumbbell Overhead Shoulder Press, Barbell Military Press, Dumbbell Around The Worlds

Instructions:

  1. From a standing or seated position curl both arms to about a 90-degree angle and so that your hands are in line with your forehead. This is your start position.

  2. Externally Rotate to open your arms so that your palms are facing away from you and then push the weights up over your head.

  3. Return to the start position and repeat. Make sure you keep your core contracted throughout the movement to prevent your back from arching.

Exercise 26: Dumbbell Front Raises


Level: All Levels | Equipment: Dumbbells | Muscles Used: Anterior Delts | Precaution: Shoulders,| Exercise Alternatives: Dumbbell Overhead Shoulder Press, Barbell Military Press, Barbell Front Raise

Instructions:

  1. Stand upright and hold your dumbbells with palms facing down toward your thighs.

  2. Contact your core and then raise your arms up simultaneously so that they become parallel with your shoulders and then slowly lower your weight back to the start position.

  3. Remember not to swing with your lower back to help bring the weight up. Keep your abs pulled in and glutes squeezed.

Exercise 27: Barbell Upright Rows


Level: Intermediate | Equipment: Barbell | Muscles Used: Anterior Delts, Traps, Upper Back | Precaution: Shoulders*| Exercise Alternatives: Cable Machine Upright Row, Dumbbell Upright Rows, Cable Machine Face Pulls

Instructions:

  1. Stand upright holding onto a barbell with your palms facing your thighs.

  2. Pull the barbell up in a straight line close to the body as you bend your elbows to move the barbell up to shoulder height and then slowly lower the weight back down to the start position.

  3. If you experience any shoulder discomfort with this exercise, you should substitute this exercise with another, such as rear delt fly.

*This exercise is not recommended for anyone with a history of shoulder bursitis or impingement.


Exercise 28: Dumbbell Lateral Raises


Level: All Levels | Equipment: Dumbbells | Muscles Used: Lateral Delts | Precaution: N/A | Exercise Alternatives: Single Arm Cable Machine Lateral Raises, Cable Machine Upright Row, One Arm Band Lateral Raise

Instructions:

  1. Stand upright and hold your dumbbells by your sides with palms facing down toward your thighs.

  2. Contact your core and then raise your arms up simultaneously so that they become parallel with your shoulders in a “T” position.

  3. Slowly lower back down to the start position.

  4. Remember not to swing with your lower back to help bring the weight up. Keep your abs pulled in and glutes squeezed.

Exercise 29: Reverse Fly Machine


Level: All Levels | Equipment: Reverse Fly Machine | Muscles Used: Posterior Delts, Upper Back | Precaution: N/A | Exercise Alternatives: Cable Reverse Fly Machine, Dumbbell Reverse Flys, Band Reverse Flys

Instructions:

  1. Adjust the machine so that the handles are all the way in towards the center of the machine. You may also have to adjust your seat height so that when you are seated the handles are at about shoulder height.

  2. Keep your chest up, head straight and shoulders down and with a slight bend in your elbows open your arms up into a “T” position as you squeeze your shoulder blades together. Remember to keep your shoulders down and away you’re your ears. You can perform this exercise with either an underhand or overhand grip.

Exercise 30: Cable Machine Reverse Fly


Level: All Levels | Equipment: Cable Machine | Muscles Used: Posterior Delts, Upper Back | Precaution: N/A | Exercise Alternatives: Reverse Fly Machine, Dumbbell Reverse Flys, Band Reverse Flys

Instructions:

  1. Set the cable machine to about shoulder height. Face the machine and hold onto each handle with an underhand grip so that your arms are crossed.

  2. Keep your chest up, head straight and shoulders down and with a slight bend in your elbows open your arms up into a “T” position as you squeeze your shoulder blades together. Remember to keep your shoulders down and away you’re your ears.

Conclusion


In conclusion, consistency and dedication are essential components of achieving a strong and toned physique. Building muscle takes time and effort, and it's important to make fitness a priority in your daily routine. Stick to a structured workout plan and make sure to challenge yourself with proper progression and increased weights. It's also crucial to listen to your body and allow for proper recovery time. Remember that progress is not always linear, but as long as you remain dedicated and consistent, you will see results in the long run. Keep pushing yourself and never give up on your fitness journey. Your hard work and perseverance will pay off, and you'll be proud of the strong and toned physique you've achieved.


To achieve optimal, efficient, and effective results, it is recommended to seek the help of a certified personal trainer and nutrition coach who can help guide you towards your specific goals.


Personal Trainer & Online Fitness Coach

Personal Trainer & Online Fitness Coach



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