The upper arm is comprised of two muscle groups, the biceps (front of arm) and triceps (back of arm). People have different reasons for performing arm exercises. Some might want to add strength and size, while others just want to firm up and eliminate flab. Either of these goals can be accomplished with some basic at-home arm exercises.
About The Exercises
These exercises can be performed with dumbbells or by using your free hand for resistance. Free-hand exercises are particularly recommended for novices who have never trained with weights. These exercises give your body time to adjust to light resistance before you commence a weightlifting routine. Your muscles will be sore initially. Basic free-hand arm exercises will minimize your soreness, as weights typically tear down more muscle fibers. Initial soreness with weights also can discourage people and make them more apt to stop their training. Once your body becomes more inured to the movements, you can start training with dumbbells or barbells.
Tricep Exercises
Push-ups:
One of the best all-around exercises for your triceps is push-ups. Push-ups also work your chest and shoulders. Kneel on the floor and place your hands about shoulder-width apart in front of you. Extend your feet backward until you are on the balls of your feet (or shoes). Inhale, and lower your body to the floor. Exhale, and push yourself up until your arms are fully extended. Do as many as you can, then relax. Do three sets. Do knee push-ups if you are unable to perform the exercise on your feet.
One-arm overhead tricep extensions:
Place a towel in both hands and bend your right elbow over and behind your head. While pulling on the towel with your left hand, raise the towel and both arms up and down behind your head 10 times. Repeat with other arm. Do three sets.
Presses for triceps:
Place both hands behind you on a steady chair or elevated surface. Push yourself up and down with your triceps for 10 repetitions. This helps build muscle in the lower triceps area.
Bicep Exercises
One-arm bicep curls:
Place your left hand in the palm of your right one, slipping your left pinky finger between the index and thumb of your right hand. Extend your right arm down, then pull upward, using constant resistance from your left hand. Pull your left hand up until your right arm is fully flexed, then lower it back down. Repeat 10 times, then switch arms. Do three sets.
One-arm concentration curls:
Sit in a chair and extend your right arm fully. Place your left hand in your right one (same as previous exercise). Keeping your right upper arm perpendicular to the floor, use your left arm for constant resistance as you raise and lower your right arm. Repeat 10 times and do three sets. This exercise will add peak (height) to your biceps for a fuller appearance.
Barbells & Dumbbells
You can also perform one-arm tricep or bicep curls with dumbbells. And you can use barbells to perform bicep curls with both arms. There are many arm exercises you can do at home with weights. (See third entry in Resources section.)
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