Arm Exercises

ARM MUSCLE EXERCISES

Now is the time for those arm muscle exercises. Again there are more than three, but for now I will show you three exercises for your biceps and three exercises for your triceps.

BICEPS

Bicep Curl

To start this exercise you need to be in a standing position, Knees slightly bent with dumbells in hands start with you arms down by your sides with your palms facing your thighs. Lift both arms twisting your hands outwards as you go so they face your biceps at the top of the movement whilst breathing out. Then lower both arms back to the start position whilst breathing in. Don’t lock out your arms.

10 reps

Alternate Seated Curls

Set your bench incline to 70 degree’s and in a seated position with dumbells in hands and your arms down by yours side and slightly bent. Lift your right arm up towards your bicep (same action as the last exercise) whilst breathing out. Then lower it back to the start position whilst breathing in. do not lock your arm. Then do the same with your left arm. Now alternate ten times with each arm.

10 reps each arm

Concentrated Bicep curl

Sitting on the bench legs apart, with the dumbell in you right hand place your upper arm against the inside of your right thigh. Start with the dumbell close to the floor arm slightly bent, then raise the weight towards your bicep whilst breathing out. Lower the weight back to the start position whilst breathing in. No locking out that arm. Do this ten times then repeat with the other arm.

10 reps

The link below is a video clip from videojug, watch the arm exercises being performed rather than just reading how to do them. This video shows you how to perform these arm exercises.

Build Muscle:How To Exercise Your Biceps Using Weights

TRICEPS

Tricep dips

With the bench flat sit on the bench and place your hands by your side. Now take the weight of your body onto your arms and move your body forward so it is clear of the bench. Lower your body towards the floor whilst breathing in. Then raise your body up again using your arms to do so whilst breathing out. You can use a weight placed on your lap for extra resistance, but to begin with your own body weight will probably do the trick.

10 reps

Tricep Extensions

Lie flat on the bench and hold a dumbell with both hands above your head, with arms slightly bent and parallel with the floor. Now lower the weight with your lower arm only, keeping the upper arms as they were breathe in while doing this. Now raise your lower arms back up to the starting position while breathing out.

10 reps

Tricep Press

Sit on the bench and with a dumbell in your right hand, extend your arm above your head slightly bent. You can support your arm with the other hand. Now lower the weight behind your head keeping your upper arm vertical whilst breathing in. Push the weight back up to the start position while breathing out. Then repeat with other arm. Don’t lock out those arms.

10 reps each arm

The link below from Videojug will show you a video of these arm exercises. Combined with the text you will be on your way to great arms.

Build Muscle:How To Exercise Your Triceps Using Weights

See you for the next post, Yes its the six pack Abdominal Exercises. Coming soon.

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