as a woman, how do i get defined biceps and triceps without getting too big?
337452
women because we don't have testerone don't really bulk up like men, the only reason those professional benchers are so big is because of testerone inducing drugs and they do exercise so much that their body will bulk up
264038
Try high-repetition strength conditioning exercises for your arms.  Here's a list:\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nIf you have high levels of body fat then you must also pursue cardiovascular exercise to decrease overall bodyfat.  This will also help reduce some fat on your triceps.  Here's different cardiovascular exercises you may consider.\n\nhttp://preventdisease.com/fitness/fundament/articles/types_exercises.html\n\nSeek the advice of a certified personal trainer for more info.
1146814
You're 19, and worried about big biceps why??  If you truly want bigger biceps, you will have to build the muscle mass necessary first.  Biceps curls alone, are not a mass building exercise.  \n\nTry compound movements, ie...bench press, incline and overhead press.  Compound movers like these are mass-building, as they call into play numerous muscle groups.  Once you've built some more mass, you can then hit bicep/tricep exercises to increase muscularity.  Try a standing bicep curl/dumbell tricep extension superset, 3 x 6, 8 - heavy weight.  The trick is to increase bloodflow to the desired muscle group.\n\nSidenote:  Biceps are simply a show muscle, and if overtrained, will make you look disproportioned.
442245
Tricep Dumbbell Extensions \n\nThis exercise works the triceps, particularly the long inner head of the triceps. \n\nGrab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back. \n\nSlowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm. \n\nTip - You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.
1162334
Put your left hand into your right hand and use opposing forces to excersice both bicep on one arm and tricep on the other....switch hands and do the opposite.  You can do this anywhere, anytime.\nGood luck, Rick
360323
There are a lot of ways you can do this.  It really comes down to prefernce.  You could do Biceps/Triceps, Chest/Back, Back/Shoulders, Biceps/Back, Chest/Triceps.  When it comes to forearms it's good to incorporate them into your biceps workout, by doing hammer curls. You could also do some barbell wrist curls toward the end of your workout.  I work my calves as often as my abs, every other day.  In my current workout split I usually do Shoulders on one day, and legs on another.\nIf it helps any, here is my split:\nDay 1: Chest/Back/abs\nDay 2: Shoulders/calves\nDay 3: Legs/abs\nDay 4: Biceps/Triceps/calves\nDay 5: off
842285
Pull yourself up on a pull up bar.Fingers facing out.Then bring both your legs up together so your body is like an L.Your legs have to be flat and bring them up slowly and drop them slowly.You might want to add weights on your feet also,because like your biceps to make them bigger and more noticable,you have to strengthen them to make them grow.Or your bodyfat might be a little too high.
505479
they won't get your strength, but working out, aside from being healthy in itself, would give you an idea of just how muscular you can become.  some people work out forever, and it barely shows, or the other way around.  my advice- give it a shot; it can't hurt, and while your baby won't be born with bulging biceps, they'll pick up some good habits and will know their potential.  just don't overdo it.  moderation and balance, and all that.
426150
You can't spot reduce so dropping fat is the way to do that part of it. Most of your tricep work should happen when you work chest and shoulders. Bench press and shoulder press get triceps good. In addition, tricep extensions with barbell or dumbells, skull crushers, close grip bench press, weighted dips. There are many variations of tricep extensions, there are seated and laying with dumbbells and barbells.
1048188
Try wearing wrist weights during the day, even if they are only 5 pounders. That will constantly work the muscles in your arms and shoulders. Beyond that, practice, practice, practice.
123758
Hmm.  Well, you are sure looking to do a heck of a lot of pull-ups!  I would focus on the Lats and biceps the most.  Do exercises like lat pull-downs (regular grip, reverse grip, wide grip, close grip), bent-over rows, seated rows, back flyes (rhomboids), bicep curls-standard, wide-arm, 21s (3 phase bicep exercise that starts with 7 low curls, then 7 high curls, then 7 full curls), hammer curls, preacher curl.  Body weight is going to have a large affect on getting to 100 too.  I would makes sure that your body fat percentage is in the low teens (12-13% for a fit male) or you are just going to making it that much more difficult on yourself.  All of the above exercise should be able to be found by typing in variations of the name on a search engine.
524938
This site has great stretches.  I hope it helps you.\n\nhttp://www.workoutsforwomen.com/stretch.asp
837117
Love and Accept Yourself for who you are, and do the same toward your body.\n\nSelf-Love is so very Important.  \n\nIf you definately decide you want them bigger, without surgery,  do  this:\n\nBuy a Incline, Decline bench.\n\nUse Dumbell weights only.\n\nStart out very light and over time build up in weight.\n\nThe exercises:\n\n1 - Incline bench press  3 sets of 10\n2 - Decline bench press 3 sets of 10.\n3 - Flat bench press  3 sets of 10.\n4 - Flys - Incline bench  3 sets of 10.\n5 - Flys - Flat bench  3 sets of 10.\n\nEach workout will take approximately 45 each.\nWorkout 3 to 4 times a week, alternating days.\nYou should always have a day of rest for the muscles.\nDo this consistently for at least two years, and even if you stop after that, its alright. Why ?  Because the muscle you have created for the breasts/pectoral muscles, after a while turns into fat.  "Women's breasts are really simply fat, of various sizes and shapes !!"  And Most importantly: "Be Very Patient for your results in the increase in size!!"\nIt takes time,  but as your patience and consistence with your workouts,  Will  pay off  for you !!!\n\nAlways drink a full glass of water b4 and after the workouts.  you might want to make a protein shake daily (go to GNC) to help as well.\n\nAnd  a Good multi-vitamin, and  the antioxidents  Vitamin  C  and  Vitamin  E  should always be taken daily.\n\nMost of all,  Love and Accept  Yourself\n\nGood Question,  \n\nTHANK  YOU,    R.N. - with Masters Degree.
460668
abs shoulders\nchest triceps\nback biceps\n\nchest legs is also a good combination
456897
Pushup are good.  Also tricep dips.  Get some dumbells for bicep curls, tricep overhead raises, and such.  Do your upper body workout every other day for best results.
599631
First thing you wanna do is work on your shoulders.simple dumb-bell raises-bend arm at elbow lift straight up, another is butterfly exercise, bend at the knees usin dumb-bells, like a butterfly -bring your arms out like your flying, bending your arm. Push ups are good also, working out your triceps. Another good exercise is find a couch, chair, your bed.use the edge of it like your sitting, but move so your hands are behind you on the bed and go up an up raising yourself, that works your triceps. Another good exercise for your wrists use get a string a put a 5lb weight on it, and extend your hands, and rolling up the string using your wrists, then unroll, and repeat. These are some good ones. What will really help is long tossing, build up your arm strenggh. Good luck
218560
In order to have nicer arms and strenthen the area near there, you need to do curls, deltoid lifts and triceps exercises. Fat does not "turn into" muscle, so to get rid of fat, you need to diet and do aerobic exercise. Lots of forty year old male weight lifters can attest to the fact that a person can be plenty strong and still have lots of soft tissue hiding the muscle.