Arm Exercises

Other than the chest, the arms are probably the most trained body part. While the rest the body is covered up for most part of the year, depending on where you are, your arms are always on show! This is why guys will work them to death! It gives the appearance of ‘big and powerful’!

The good thing is that arm exercises are not the most difficult exercises to work out. This arm exercises guide will concentrate on three parts of the arms, the biceps, triceps and shoulders.

Arm exercises for the biceps

Concentration Curls

The concentration curl focuses on the biceps. Excises that focus on the biceps are important for building strong arms.

Directions: Sit on a bench with one dumbbell in your hand. Lean over and plant the your elbow on the inside of the knee. Curl the first dumbbell upwards until the weights are close to the shoulders. Pause momentarily at the top, squeezing the bicep and then slowly lower the dumbbell back to the starting position and repeat. Don’t just simply drop the weights back down.

Seated preacher curls

The seated preacher curl works the biceps and also strengthens your forearms. This is a great exercise for the biceps since you cannot easily cheat and use other muscle groups to help with the exercise.

Directions: Position yourself on a preacher machine, lean over and grab the bar. Plant your elbows about shoulder width and curl the bar straight until the bar is under your chin and squeeze the biceps. Slowly lower the bar to the starting position and repeat.

Standing dumbbell curls

This is a good a good exercise for beginners when you start using free weights. An alternate to the standing dumbbell curls is the seated curls. The seated curls will help stabalize your back more proper.

Directions: Stand or sit on a bench with two dumbbells at your sides, with your palms facing your thighs. Keeping your upper arm and the rest of your body in a fixed position, curl the first dumbbell upwards until the weights are close to the shoulders. Pause momentarily at the top, squeezing the bicep and then slowly lower the dumbbell back to the starting position. Don’t just simply drop the weights back down. Repeat with the other bicep.

Barbell curls

This is one of the most common biceps exercises as well as one of the most effective. This classic biceps exercises is great for building mass inyour biceps.

Directions: Using a cross bar, assume a shoulder width grip and stand with the bar resting against your sides. Keeping your upper arm and the rest of your body in a fixed position, curl the bar upwards until your knuckles almost touch your shoulders. Pause momentarily at the top, squeezing the biceps and then slowly lower the weights back to the starting position. Don’t just simply drop the weights back down.

Tricep exercises >>