The upper arm is made up of two muscle groups, the biceps brachii and the triceps brachii or more commonly known as the biceps and triceps. The biceps are built to pull and the triceps is to push. Men, in particular, like to train these muscles because they are considered “muscles to show” and are not as easy to hide as other parts of the body such as legs. The upper arm muscles are relatively small compared to other muscle groups, such as the legs and back, and require fewer exercises to stimulate. Here you will find best exercise techniques for the two upper arm muscles, the biceps and the triceps.
Curl of biceps with bar
Grab the bar with a closed grip with the palms facing up or slightly wider than the width of the shoulders. Standing with feet shoulder-width apart and knees slightly bent. Place the bar on the front of the thighs with elbows fully extended. Place the upper arms against the sides of the torso and perpendicular to the floor. Breathe as you slowly bend your elbows to move the bar in the shape of an arch upward toward the shoulders. Bend your elbows until the bar is within four to six inches of your shoulders. Inhale as you let your elbows slowly extend to the starting position.
Biceps curl with dumbbell
Grab the dumbbells with the palms towards the outer thighs with the arms straight. Keep your arms perpendicular to the floor and sides during the entire movement. Breathe out as you slowly lift the weights up toward the shoulders, twisting your wrists until your palms are up. Inhale as you slowly lower the weights to the position you started.
Triceps Pulley with pulley
Hold the bar with a grip above. The width of the hands should be close enough so that the tips of the thumbs are in contact with each other. Place the upper arms against the sides of the torso with your arms flexed and parallel to the floor as you pull the bar down. Get close enough to the machine to allow the cable to hang down when taken in the home position. Holding the arms stationary, exhale as you slowly push the bar down until the arms are completely stretched. Inhale as you allow the bar to slowly return to the initial position (forearms parallel to the floor).
Extension of triceps over the dumbbell head
Hold the dumbbell with both hands. Lift both arms to position them at the sides of the head. Bend your arms at the elbows so the dumbbell touches the upper back. Exhale as you slowly push the dumbbell up until the elbows are fully extended. Inhale as you allow the dumbbell to slowly return to the starting position. Dumbbells can be your best friend if you are trying to strengthen your arms. Dumbbells will also aid in muscle building.