Arm Exercises for Women: Reverse Fly - Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.
TOTAL-BODY TRANSFORMATION: MONTH 1 (Your goal is to build muscle and nail proper exercise form)- 1) Goblet Squat 2) Hammer Curl to Press 3) Dumbbell Deadlift 4) Dumbbell Pullover 5) Single Arm Dumbbell Row & Twist #totalbody #workout via womenshealthmag.com