Exercises Arms
Wednesday, August 3, 2011
, Posted by Msry 7or at 12:11 PM
Available arm workout routines:
Choose an arm workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page
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Angled Prone Curl
STEP 1. Incline a bench toward the 45-degree angle mark. Grab two dumbbells with an underhand grip (as illustrated) and lean against the bench.
STEP 2. Curl the weights slowly straight up. Your wrists should always be fixed, resist twisting them, and keep your upper arms perpendicular to the floor.
STEP 2. Curl the weights slowly straight up. Your wrists should always be fixed, resist twisting them, and keep your upper arms perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Cable Triceps Overhead Extension
This exercise is a very good one for developing both the size and shape of the triceps muscles.
STEP 1. Position your feet in a split stance - one foot in front of the other with your feet hip-distance apart - facing away from the cable machine. Take an end of the rope in each hand and position it behind your head, with your elbows pointing upward.
STEP 2. Exhale and slowly extend your arms at the elbow while maintaining your body position - your arms should be parallel with each other and your elbows should point up.
STEP 3. Keep extending your arms until they are straight, then inhale and slowly lower your arms to return to the starting position.
STEP 2. Exhale and slowly extend your arms at the elbow while maintaining your body position - your arms should be parallel with each other and your elbows should point up.
STEP 3. Keep extending your arms until they are straight, then inhale and slowly lower your arms to return to the starting position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Intermediate
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Cable Triceps Pushdown
This is a slightly more advanced exercise in which you can vary your grip to help with all-round development. It also helps develop good stability when standing.
STEP 1. Stand tall, facing the cable machine with your feet hip-distance apart, your knees slightly flexed, and your elbows pulled back and tucked into your sides. Hold the handles in an underhand grip with your palms facing up.
STEP 2. Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Avoid snapping your arms out and maintain your body position throughout.
STEP 3. Inhale, and flex your arms gently at the elbow to return to the starting position.
STEP 2. Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Avoid snapping your arms out and maintain your body position throughout.
STEP 3. Inhale, and flex your arms gently at the elbow to return to the starting position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Beginner
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Decline Close-Grip Bench Press
This exercise targets primarily the triceps, but includes some lower chest muscles.
STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Intermediate
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Dumbbell Biceps Curl
This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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French Press
STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms straight but your elbows unlocked.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
Target: Arms Muscles Worked: Triceps Brachii
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Hammer Curl
STEP 1. Site on the edge of the workout bench and hold a pair of dumbbells using a neutral grip (as shown on the diagram) and let them just hang at arm's length.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Beginner
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Lat Pulldown
This exercise works both the back and biceps effectively.
STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Seated Triceps Extension
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Swiss Ball Preacher Curl
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Reverse Wrist Curl
STEP 1. Hold a barbell, or an EZ-curl bar with an overhand grip and kneel facing the long side of a bench, as shown.
STEP 2. Rest your forearms on the bench with your wrists hanging off the other side. Lower the bar as far as possible.
STEP 3. Raise the bar by bringing the backs of your hands toward your elbows.
STEP 2. Rest your forearms on the bench with your wrists hanging off the other side. Lower the bar as far as possible.
STEP 3. Raise the bar by bringing the backs of your hands toward your elbows.
Target: Arms Muscles Worked: Wrist Extensors
Difficulty: Beginner
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Overhead Bar Press
This exercise helps give the triceps muscles an excellent shape and increased size, and also works the muscles that help stabilize the shoulder.
STEP 1. Lie flat on your back on a bench and bring your feet up to the edge of the bench, keeping your feet, knees, and hips in line. Hold the bar above your body with your hands a shoulder-width apart and your elbows, wrists, and shoulders in a vertical line.
STEP 2. Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows - keep your arms parallel to each other and your elbows pointing up.
STEP 3. Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.
STEP 2. Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows - keep your arms parallel to each other and your elbows pointing up.
STEP 3. Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Advanced
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Machine Triceps Extension
This is a simple beginner's exercise that allows you to lift heavy weights and gives your triceps muscles a good all-round shape.
STEP 1. Adjust the pad to support your chest. Sit with your chest against the pads and bring the handles up. Grasp the handles with your palms facing each other and arms parallel to each other, resting the back of your arms on the chest pad. Maintain a straight back by pushing your hips toward the back of the seat.
STEP 2. Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.
STEP 3. Push until your arms are straight, then inhale as you slowly return to the start position.
STEP 2. Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.
STEP 3. Push until your arms are straight, then inhale as you slowly return to the start position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Beginner
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Standing Biceps Curl
This is a useful exercise that allows you to lift heavy weights and increase the size and strength of your biceps muscles. Experimenting with variations on the handgrip can help all-round development.
STEP 1. Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Standing Concentration Curl
STEP 1. Stand so that you have roughly twice your shoulder-width distance between your feet. Place a dumbbell on the floor between your feet. Bend forward at the hips to a flat-back position and grab the dumbbell with your nondominant hand. Make sure you place your other hand on the middle of your opposite thigh as support for your back. Keep your back flat, and let your weighted arm hang directly underneath your shoulder.
STEP 2. Curl the weight toward your face, moving only your forearm and making sure your elbow doesn't move back. Stop when the weight is about chin-high, pause, and slowly return to the starting position.
STEP 3. Finish the set with that arm and then repeat with the other.
STEP 2. Curl the weight toward your face, moving only your forearm and making sure your elbow doesn't move back. Stop when the weight is about chin-high, pause, and slowly return to the starting position.
STEP 3. Finish the set with that arm and then repeat with the other.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Swiss-Ball Preacher Curl
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Triceps Kickback
This exercise is an excellent one for developing triceps, but it is vital that you use the correct technique. Correct body position is especially important.
STEP 1. Take a dumbbell in one hand, then place your opposite knee on a bench, together with your other hand, and place your other foot on the floor, flexing it slightly at the knee. Then pull the arm holding the dumbbell straight back and up to your side, making it parallel to the floor - keep your back straight.
STEP 2. Holding the dumbbell so that you have a 90 degree angle at your elbow, exhale slowly and extend your arm as far as it will go, or until your wrist, elbow, and shoulder are in line.
STEP 3. Inhale and lower the dumbbell slowly, but only until you reach an angle of 90 degrees at your elbow. Repeat for the required number of reps.
STEP 4. Repeat holding the dumbbell in the other hand.
STEP 2. Holding the dumbbell so that you have a 90 degree angle at your elbow, exhale slowly and extend your arm as far as it will go, or until your wrist, elbow, and shoulder are in line.
STEP 3. Inhale and lower the dumbbell slowly, but only until you reach an angle of 90 degrees at your elbow. Repeat for the required number of reps.
STEP 4. Repeat holding the dumbbell in the other hand.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Intermediate
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Triceps Assisted Dip
This triceps exercise can require considerable strength when the assist is not used. It also works the pectoral muscles of the chest to some degree.
STEP 1. Place a hand on each handle, keeping your hands in line with your elbows and shoulders. Slowly place first one and then the other knee onto the kneepad.
STEP 2. Lower your body weight gently onto the kneepad, keeping your shoulder, elbows, hips, and knees in line.
STEP 3. Inhale as the kneepad lowers and push your elbows out behind you. Lower yourself down to a comfortable position, but aim to have an angle at 90 degrees at each elbow.
STEP 4. When you have reached the position, exhale and slowly push yourself back up the start position.
STEP 2. Lower your body weight gently onto the kneepad, keeping your shoulder, elbows, hips, and knees in line.
STEP 3. Inhale as the kneepad lowers and push your elbows out behind you. Lower yourself down to a comfortable position, but aim to have an angle at 90 degrees at each elbow.
STEP 4. When you have reached the position, exhale and slowly push yourself back up the start position.
Target: Arms Muscles Worked: Triceps Brachii, Pectoralis, Deltoids
Difficulty: Intermediate
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Upright Row
STEP 1. For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
Target: Shoulders Muscles Worked: Deltoids, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Wrist Curl
STEP 1. Using an underhand grip, take hold of the barbell with your hands a few inches apart. Sit on the end of a bench, keep your back flat while resting your forearms on it but making sure that your wrist and hand hang off the end.
STEP 2. Allow your wrists to bend back and the barbell to roll to the ends of your fingers. Close your fingertips as you curl your palms toward your biceps.
STEP 3. Pause, reverse the motion, and let the bar roll back to your fingertips.
STEP 2. Allow your wrists to bend back and the barbell to roll to the ends of your fingers. Close your fingertips as you curl your palms toward your biceps.
STEP 3. Pause, reverse the motion, and let the bar roll back to your fingertips.
Target: Arms Muscles Worked: Wrist Flexors
Difficulty: Beginner
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Source:fullfitness.net/exercises/arms
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