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Arm exercises

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There are perhaps more arm exercises out there than for any other part of the body.  This is partially true because there are several distinct muscle groups in the arms – specifically the biceps, triceps, and forearms – and each requires arm exercises specifically targeted to its needs.  As forearms are generally worked out on their own, arm exercises generally focus on the biceps and triceps areas.  The biceps and triceps are powerful muscles responsible for the bending and extending of the arm.  This motion means that the arms get some measure of exercises with most upper body weight lifting.  However, these exercises are rarely enough and should be accented with some variety of arm exercises.

With the plethora of arm exercises out there a person beginning to workout has plenty of choices.  Not all arm exercises are effective, however; some can even be dangerous.  Two of the most effective and most proven arm exercises for both the biceps and the triceps are listed below, along with any equipment needed to perform the exercises.

Bicep Curls: The bicep curl is the most common and adaptable of the many arm exercises aimed at targeting the bicep.  The motion is simple: taking a weight in the hands, simply extend the arms full out down the body, so the weight hands down, then, using the bicep, curl the weight upward until the forearms are nearly vertical.  This basic motion of moving weight from low to high and back again using the bicep enables an almost limitless variety of exercises.  The bicep curl can target different areas of the bicep and provided different levels of difficulty depending on your form, which you can change according to the equipment you use.  A basic bicep curl is often done with a barbell, but using an optional shaped barbell, such as an ez curl bar, gives greater variety during the lift.  Dumbbells are excellent for bicep curls, not just because they are adaptable, but because each arm is forced to handle its own weight.  Weight benches with different angle settings and preacher benches or curl machines can all be efficient ways to work the biceps as well.  Whatever form of bicep curl you decided to practice, either dumbbells or a barbell or both will be necessary, and a weight tree or dumbbell rack can help you keep all that equipment in order.

Tricep Extensions: The tricep extension is done by lying on a bench with a barbell or dumbbells extended upward.  Then, without moving the upper arms, bend at the elbow until the weight lies only an inch or so above the forehead.  Using the triceps, press the weight back into starting position.  This basic motion can be repeated or recreated in a variety of arm exercises, such as the standing dumbbell extensions or dumbbell kickbacks, but the working motion is still basically the same.  As with all weight lifting, a variety of weights, barbells and dumbbells, and benches are needed to perform this exercise.  Other arm exercises designed to focus on the triceps can be found in different weight machines.

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