Introduction:
The arm muscles (biceps and triceps) are responsible for the elbow’s movements. The biceps flex your arm at the elbow, so you can curl weights to your chest, and the triceps straighten your arm again to return the weights to their starting position. Exercises specifically targeting these muscles should be a part of any weight-training routine designed to build muscle. You can’t just do any old bicep or tricep exercises either; they need to target both muscle groups evenly in order to produce results.
1) Bicep Curls:
Start with a weight that is just heavy enough for you to complete about 12-15 repetitions. Keep your back straight, knees slightly bent, and feet shoulder width apart. Keeping your arms close to your body, curl the weight upwards until your hands are at the top of your chest with elbows completely straightened. Slowly lower the weight down without losing any tension.
2) Chin Ups:
Many people find that arm workouts are often not enough to get them the full upper body workout they want. If you want a little variety, don't forget about one of the best ways to work your arms: chin ups. While many people tend to just stick with their workout plan and refuse to try new things, if you change your routine every now and then, it is not only easier on your body but also ensures that you'll continue seeing results. Chin ups are a great alternative because they help build some back muscles while still giving your arms a good work out.
-Start with something light and warm up by using an assisted machine or jumping jacks. Slowly add weight until you can feel yourself struggling for the last few reps at whatever weight that is.
3) Dips:
When it comes to working the triceps, there is no question that dips are your number one go-to exercise. They allow you the chance to tone your back and arm muscles at the same time by varying your grip and level of difficulty. However, in order for dips to be effective you must be conscious of form - if you're dipping from too wide a position or have too much weight distributed on your hands, then chances are you're not doing yourself any favors. And for anyone who's interested in sculpting their arms and getting those biceps popping - try lifting a few weights while you work out! The added resistance will help maximize muscle growth.
4) Triceps Push Ups:
When it comes to working out your arms, triceps push ups are a great way to start. Start with your hands and knees on the ground with one hand at a 90 degree angle on the ground and your other arm bent at the elbow, perpendicular to your body. Push yourself up off of both of your hands and straighten out your arm so that it is in line with the rest of your body, this will be one rep. Repeat ten times before switching arms. Do two sets for each arm. Place your feet on an exercise ball: Place your feet about shoulder width apart and then place the ball between them. Lower yourself down onto the ball, using your stomach muscles to help you press back up into position. Hold as long as you can or until you can't do anymore reps. Be sure not to drop into a squat when coming back up because this takes away from the workout by putting more pressure on your legs instead of just focusing on the abs.
5) Shoulder Presses:
Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand. Bring the weights together in front of your chest, palms facing inwards. Extend your arms straight up over your head, then lower them until they are next to your ears. Slowly raise them back up again until they reach their starting position. This should be repeated for 20 repetitions on each arm. One of the best things about this exercise is that it can be modified so that you can do it seated or lying down. Bench Press: Lying face down on an exercise bench, grab two dumbbells and place them above your shoulders at arm's length away from you. Lower the weights while arching your back slightly to touch the bench, then push them up again until they are extended out in front of you. Repeat this movement for 20 repetitions on each side.
6) Standing Lateral Raises:
1. Perform standing lateral raises by lifting your arms from the side of your body up towards the sky, keeping a neutral spine and glutes tight, at shoulder height with hands together. Slowly return back down to starting position with control.
2. Perform standing wide lateral raises by lifting your arms from the side of your body up towards the sky, keeping a neutral spine and glutes tight, at shoulder height with hands apart. Slowly return back down to starting position with control.
7) Reverse Flys:
This exercise works on your chest and arms. Hold the dumbbells at arm's length in front of you, making sure they are perpendicular to the floor and palms facing your torso. Your elbows should be bent with a 90-degree angle and both hands up close together. Raise the weights outwards until they meet each other in a kissing motion over your head, pulling yourself up as you go, keeping your core tight, before lowering back down again for another repetition.
8) Arnold Presses:
Arnold presses are a shoulder exercise done by holding a barbell over the shoulder with palms facing down and arms outstretched, then pressing it up above the head while keeping the arms in tight. When you reach the top of the movement, your arms should be fully extended with palms up. This completes one rep.
After each rep, lower your hands back to your shoulders and return them to the starting position for that next set. Because this exercise is compound and uses many muscles at once, you want to ensure you get enough rest between sets so that your muscles have time to recuperate from fatigue before repeating. Lowering weight loads too soon might cause unnecessary muscle damage.
9) Hammer Curls:
.gif)
Lying on your back, slowly curl the weight up by bending your elbow until it's at your shoulder. Lower the weight and repeat. The dumbbell should not rest on the ground while you are doing this exercise; it should be lifted from the ground between reps or during a brief pause at the top of each rep. Dumbbell curls will hit all three muscles in your arm – biceps, brachialis, and brachioradialis.
10) Dumbbell Curls:
Start this exercise with your arm fully extended, holding a dumbbell in each hand. While keeping your arms perpendicular to the floor, bend one of your arms so that the inside of your elbow is lower than the outside of it. Curl your wrist up until you feel a burn in the bicep muscles and then slowly release back to the starting position. Be sure not to swing or use momentum, which would take all of the tension off the bicep muscles. Perform for reps before switching arms.