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The BEST women's upper arms exercises and how to spot them

Do you train your shoulders like a slob? I often write posts about the biceps and triceps but here I wanted to look some upper arms exercises for women, how to spot them and how to do them properly!

The best women’s upper arms exercises aren’t what they seem!

Is it really important to know the best upper arms exercises? Do you think that you will make better progress if you know which are the best exercises to do? I often think about this and I am more and more thinking that it is probably better to focus on whatever exercises you are doing and do them well as opposed to hunting around for a new miracle exercise.

My reasons for saying that are that I have noticed that many women come to my blog looking for a new workout or a new exercise that will change their whole way of training and make their bodies change over night. I’m really sorry - you’re not going to find it! You’re not going to find it anywhere.

So, in the beginning you should look out for exercises that contain all the essential elements that a good exercise contains as opposed to looking for a super exercise.

For example, a good upper arms exercise:

• will work many muscles at once (compound);
• will have minimum risk of injury;
• will be simple to learn;
• will be simple to perform;
• will be done without fancy equipment;
• will bring constant results.

If you are doing an exercise for one month and you notice ANY ONE of the above elements are missing then you should chuck it in and never do it again. It isn’t worth it.

So what are the BEST women’s upper arms exercises?

Now that we know what to look out for in a good upper arms exercises I will share with you some of my favorite exercises.

# 1 - The Military Press
The military press is a shoulders exercise that stomps on all the others. It is so good and so effective that you could do only military presses for the rest of your life and still make progress.

It works all three heads of your shoulder as well as your back, abs, triceps, biceps and traps.

However, performing this exercise wrong may lead to bad shoulder joint injuries so make sure you know how to do it properly. In particular, learn the position of your arms in the negative motion. Many people I see doing this exercise don’t know whether to put their elbows in, out or in between. It is important so learn!

# 2 - The Seated Dumb Bell Press
The seated dumb bell press is a great upper arms exercise as it allows you to stretch the muscles as you take the weights nice and low in the negative motion. It also allows you to use many supporting muscles on each rep as possible as the dumb bells are not fixed in place like a bar bell and you need to keep them straight.

# 3 - The Lateral Side Raise
Now, the lateral side raise doesn’t work many muscles at once. However, it works the middle deltoid head so effectively that it had to be mentioned.

Sometimes I start my workout with this exercise as I feel it is important to have wide looking shoulders. And this is a great exercise for this. Women who want to have smaller waists should use this exercise as having wider shoulders gives the illusion that your waist is smaller. And some of us need all the help we can get!

Get advice about women's workouts -- Women's Fitness Forum.

Conclusion
These are the best upper arms exercise as far as I’m concerned but I would love to hear some of your own favorite exercises for pumping up those shoulders! Or, on the other side, does anyone have any exercises that they really hate?

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