Weak arms!!!!!?

Question

i did strength training in p.e the other day and discovered that i have really weak arms but very strong legs(i am a footballer)! any good ideas for building up my arm stength?!?!?!?!?

Answer 1

Tricep Extension

Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 dgrees, weight directly behind your head and elbows close to ears. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight and keep your abs tight to support your back.

Tricep Press (a.k.a. Skull Crushers)
Lie face up on floor or bench and hold barbell (or whatever you've chosen) with hands shoulder-width apart, elbows bent to no lower than 90 degrees. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight as you lower back down (don't hit yourself in the head!) and keep your abs tight so your back doesn't arch.

Tricep Dip

These are like pushups for your triceps. They are very difficult and you can easily twerk your shoulder if you're not careful. Start by sitting on a chair with hands right next to hips. Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows.
Protect your shoulders by keeping them level and bringing your feet in closer for support. If you have wrist problems (like carpal tunnel) you should probably skip this exercise. Make it harder by taking feet out further or propping feet on another chair.

Concentration Curls
Kneel on floor or sit on a bench and grasp a dumbbell. Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit. Raise dumbbell to front of shoulder and then lower until arm is almost fully extended.
This variation puts your arm at a difficult angle, so you may find you'll need less weight than in a traditional curl.

Hammer Curls

Hold chosen resistance, palms facing each other, elbows slightly bent. Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.
Changing your hand position adds difficulty as you target both the biceps and the forearms.

Girl I think I helped you....Those workouts toned my arms
so great + strenght !

Answer 2

I just joined a gym and I would highly suggest lifting weights. Start out at a small weight (no one will really know but you) and work your way up. There are several arm exercises as well. I suggest going to a gym and joining up and talking to a trainer. Ask your parents if they would be willing to give you a membership as an early Christmas present. Good luck!

Answer 3

I would certainly consider free weight exercises to improve your arm strength. Exercises like barbell curls, dumbbell curls, triceps french presses, dumbbell triceps extensions, cable triceps pushdowns, and wrist curls. These exercises specifically target the arms, but don't neglect other important compound exercises that also improve your arm and overall body strength. Back exercises and chest exercises will enhance your arm strength as well. Exercises like bench presses, chin ups, barbell or dumbbell rows, and deadlifts will also do wonders to improve your arm and overall strength.

Answer 4

just start with low weights and u will eventually build up. when it becomes easy at one weight increase it by 5-10 lbs until u get used to that and then do it again. u will slowly gain strength, but it wont happen overnight.

Answer 5

benchpresses for the triceps and

preacher curls for the biceps

mix in a few, if you are not strong enough to begin isolation training.

p.s. dont do it, girls with muscles arent attractive

dont start with little weights, always go for the weights that are the heaviest, but possible for you. then work your way up.

Answer 6

Weights?

Answer 7

toning = low weights, high reps.
building = high weights low reps.

Do a combo of pushups and pullups, bicep curls and dips. That will work pretty much all of your arms without just focussing on one muscle group.

Answer 8

Do lots of push-ups and pull-ups. The high repetitions will keep you toned but it will also build strength.

Answer 9

I guess just repetitions with the weights - a decent gym will have a trainer that will help

Answer 10

lifting weights or press ups