Arm Exercises

Biceps

1. Barbell Curls
2. Alternative Dumbbell Curls
3. Incline Dumbbell Curls
4. Preacher Curls
5. Concentration Curls
6. Hammer Curls
7. Reverse Curls

Triceps

1. Triceps Push-downs
2. Narrow Grip Bench
3. Lying Triceps Extension
4. French Presses
5. Triceps Extension
6. Kickbacks

Biceps

Target: biceps brachii and brachialis

The biceps are our most important “show muscle” but very few people know how to train their biceps properly. To begin with, we will start with some very basic muscular physiology. The biceps are composed of the “biceps brachii” and the “brachialis”. Additionally, the lower arm brachioradi­alis are involved with all curling exercises.

The primary function of the biceps brachii is elbow flexion and forearm supination. That means it bends the elbow and helps turn the wrist. Additionally, the forearm brachioradialis’ primary function is elbow flexion and supination. The primary function of the brachialis is elbow flexion but not supination of the wrist. Together the biceps muscles turn (supinate) the wrist and bend the elbow. In that this is the case, our exercises must involve these movements.

My belief is that biceps exercises that consist of both curling with supination yield the best overall results. However, you can isolate the brachialis with biceps curls without supination, and you can isolate the brachioradialis with “hammer curls” where the forearm is in a neutral position (not pronated - rotated in, or supinated - rotated out).

Barbell Curls

Stand holding a barbell at arm’s length and with the palms forward.  Anchor your elbows to your sides and curl the bar up to your shoulders.

Barbell Curls

Alternating Dumbbell Curls

Hold a pair of dumbbells on the outside of your thighs. Your palms should be facing in toward your thighs. Keeping your elbow anchored to your side, slowly raise one dumbbell and as you do so, rotate your wrist a quarter turn so that your palm is facing up at the top position.

 
Alternating Dumbbell Curls

Incline Dumbbell Curls

Preacher Curls

Position yourself on a preacher bench. Use dumbbells or an EZ Curl bar with a narrow grip. Curl the bar up to your chin and lower slowly. The tempo is up to 1, hold and squeeze at the top to 1, and lower to 2.

Preacher Curls

Concentration Curls

Sit on the side of a bench and bend over at the waist. Hold a dumbbell in one hand and brace your knee with the other hand. Curl the dumbbell to the opposite side of your head. Fully rotate your wrist in the top contracted position (”pinkie finger” toward your ear). Use an up 2, hold 1, and down 2 tempo.

Concentration Curls

Hammer Curls

Stand and hold a pair of dumbbells at arm’s length on the outside of your thighs. Your palms should be facing in toward your thighs.  Keeping your elbow anchored to your side, slowly raise the dumbbells holding the dumbbells as you would a hammer ­hence the name “hammer curls”.

Hammer Curls

Reverse Curls

Reverse curls develop the forearms and the lower biceps. Keep the weight fairly light and maintain good form. Palms are facing downward.

 

Reverse Curls

Triceps

Target: triceps brachii (tendon, lateral head and long head)

Triceps Push Downs

Using the lat machine attach a “V” triceps handle or a rope attachment. Keep your body upright (do not lean) and firmly anchor your elbows to your sides. Press your hands straight down and strongly contract your triceps.  Use a 2-1-2 tempo.

Triceps Push Downs

Narrow Grip Bench

Lay on a bench with your feet firmly planted on the floor. Grip the bar with your hands approximately ten inches apart.  Lower the bar to your nipple line with your elbows tucked into your sides. Press the weight back up with your elbows in under the weight. Narrow Grip Bench Presses work both the triceps and inner pectorals.

Narrow Grip Bench

Lying Triceps Extensions (aka Nose or Skull Crushers)

Always use a spotter for this exercise. Lie down on a bench and hold an EZ Curl bar over your chest. Grip the EZ Curl bar using the close grip area. Try to pull your elbows in as much as possible.

Nose (Skull) Crushers

French Presses

Overlap your fingers and hold a dumbbell between your fingers and thumbs. Raise the dumbbell overhead with both hands -- your palms are up. Keep your elbows pointed straight up and lower the dumbbell behind your head.

French Presses

Triceps Extension

Hold a dumbbell with one hand. Place the dumbbell behind your head, arm completely bent, with your elbow pointing as straight up as possible. Extend the dumbbell overhead keeping your elbow anchored close to your head.

Triceps Extension

Kickbacks

Hold a dumbbell and bend over at the waist. Anchor your elbow against your torso.  Raise your lower arm straight back and squeeze the triceps.  Remember not to drop your elbow during the execution of this movement.

Triceps Kickbacks