Arm Exercises

By Lee Hayward

Arm Muscle Anatomy

The arms consist of three main areas - the biceps, triceps, and forearms.
The biceps is actually a smaller muscle then the triceps. It is on the front of the upper
arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the
upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-
defined band of muscle between the triceps and biceps when a muscular bodybuilder
flexes his/her arm.

The triceps is a three-headed muscle that is on the back of the upper arm (hence the name
tri in triceps).
There are three primary muscle groups in the forearms. The forearm flexors lie along the
inner sides of the forearms. The forearm extensors run along the outer sides of the
forearms. And the supinators that lie on the upper and outer sections of the forearms.

It is essential that when you do any exercise that you perform the movements correctly, if
you don’t you will receive less then optimum benefit from the exercise. It is very difficult
to unlearn bad exercise habits, so it is best to learn the right exercise technique from the
very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The
arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For
example, the biceps are used when doing any type of rowing movement for the back. The
triceps are used when doing any type of pressing movement for the chest and/or
shoulders. And the forearms are used whenever you have to grip the weights.

Bicep Exercises

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the
barbell hang in front of you at arms length. Keep your elbows close to your torso at all
times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder
level. Hold this position for a second to maximize the peak contraction in the biceps.
Slowly lower the barbell to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing

the barbell up. Use a lighter weight and keep the movement
slow and controlled. For variety you can use different types
of barbells (i.e. an ez curl bar) to work the muscles at
different angles. You can also do this exercise with a bar
attached to a low cable pulley.

Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells
hang at arms length on each side of your body. Keep your elbows close to your torso at
all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder
level. Rotate your hands so that your palms are facing upwards at the top. Hold this
position for a second to maximize the peak contraction in the biceps. Slowly lower the
dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a
lighter weight and keep the movement slow and controlled. For variety you can do this
exercise with one arm at a time.
Dumbbell Hammer Curls

This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and
forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells
hang at arms length on each side of your body. Keep your elbows close to your torso at
all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up
to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top
position for a second to maximize the peak contraction in the biceps. Slowly lower the
dumbbells to the starting position. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a
lighter weight and keep the movement slow and controlled. For variety you can do this
exercise with one arm at a time.

Incline Dumbbell Curls

This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.
Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width
apart. Let the dumbbells hang at arms length on each side of the bench behind your body.
This exercise isolates and stretches the biceps more then standing dumbbell curls so you
will have to use less weight.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder
level. Hold this position for a second to maximize the peak contraction in the biceps.
Slowly lower the dumbbells to the starting position. Hold this position for a second to
really stretch the biceps. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a
lighter weight and keep the movement slow and controlled. For variety you can do this
exercise with one arm at a time.

Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.
Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands
facing up. Have a training partner hand you a barbell. Lower the barbell until your
elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder
level. Slowly lower the barbell back to the starting position. Hold this position for a
second to really stretch the biceps. Repeat.

Tips - since this is an isolation exercise use lighter weights and really focus on using
perfect exercise form. For variety you can do this exercise with dumbbells instead of a
barbell. You can also do this exercise with a bar attached to a low cable pulley.

Dumbbell Concentration Curls

This exercise isolates the biceps and is good for getting a peak contraction in the muscles.
Sit at the end of an exercise bench with your legs spread. Reach down between your legs
and pick up a light dumbbell with one hand. Brace your elbow against your knee and
fully straighten your arm. Place your other hand on your opposite leg to support your
upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder
level. Hold this position for a couple of seconds to maximize the peak contraction in the
biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number
of reps. Do the same for your other arm.

Tip - since this is an isolation exercise use lighter weights and really focus on using
perfect exercise form.

Tricep Exercises

Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.
Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a
training partner hand you a barbell. Grip it with your hands place a bit narrower then
shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is an inch above
your forehead. Using your triceps strength push the bar back up in an arc motion to the
starting position. Repeat.

Tips - have a training partner spot you while you are doing lying barbell extensions just
in case you need help lifting the weight. For variety you can do this exercise with an ez
bar or dumbbells.

Close Grip Bench Press

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and
deltoids.
Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width
apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift
the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your upper
arms close to your torso. With out bouncing the bar off your chest push the bar up until it
is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the close grip
bench press, just in case you need help lifting the barbell off your chest.

Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the
dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in
your knees to take pressure off the lower back.

Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-
degree angle. Slowly lift the dumbbell in an arc motion back to the starting position.
Repeat for the desired number of reps. Do the same for the other arm.

Tip - You can do this exercise with both arms at the same time by using a barbell, two
dumbbells, or holding 1 dumbbell with two hands.

Tricep Push Downs

This exercise targets the triceps, particularly the outer head of the triceps.

Attach a bar to an overhead pulley. Stand in front of the pulley with your feet shoulder
width apart. Grab the bar with a narrow overhand grip. Bend your arms fully and tuck
your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are
straight. Hold this position and squeeze your triceps for a second to maximize the peak
contraction. Slowly lower to the starting position. Repeat.

Tips - do not let the weight plates touch during the exercise, keep the tension on the tricep
muscles. For variety you can use different bars attached to the overhead pulley (i.e. ez
bar, V bar, etc.) to work the muscles at different angles.

Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.
Grab a light dumbbell in one hand. Stand beside a flat exercise bench. Bend over at the
waist until your upper torso is parallel to the floor and place your other hand on the bench
to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just
your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this
position for a couple of seconds to maximize the peak contraction in the triceps. Slowly
return the dumbbell to the starting position. Repeat.

Tip - you can also do this exercise with a handle attached to a low cable pulley. This
variation will keep constant tension on the triceps muscles.

Tricep Bench Dips

This is a good exercise that works all of the triceps, but it emphasizes the outer head a
little more then the other two heads. Secondary stress is applied to the deltoids.
Place two flat exercise benches parallel to each other and about two and a half feet apart
(you may need to adjust the distance a bit after you try the movement). Place your feet on
one bench and your hands on the other bench. Keep your legs together and your hands
just a bit narrower then shoulder width. Straighten your arms and position your body so it
is L shaped between the two benches.

Bend your arms and slowly lower your body between the benches as far as comfortable.
Hold this stretched position for a second. Straighten your arms and push yourself back up
to the starting position. Repeat.

Tip - you can add resistance to this exercise by having a training partner place a weight
plate on your lap.

Forearm Exercises

Reverse Curls

This exercise emphasises the brachialis muscles and the supinators muscles of your
forearms.
Grip a barbell with your hands placed shoulder width apart. Palms of your hands facing
down. Stand up right with your feet shoulder width apart. Let the barbell hang at arms
length in front of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, curl the barbell up to shoulder level. Hold this position for a
second to maximize the peak contraction. Slowly lower the barbell to the starting
position. Repeat.

Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter
weight and keep the movement slow and controlled. For variety you can use different
types of barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also
do this exercise with a bar attached to a low cable pulley.

Barbell Wrist Curls

This exercise works the forearm flexor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands
facing up. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists
should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small
semicircular arc. Hold the barbell at the top position for a second to maximize the peak
contraction in the forearm flexors. Slowly lower the barbell back to the starting position.
Repeat.

Tips - you may want to place your thumbs on the same side of the bar as your fingers.
Some people find that this helps to isolate the forearm flexors better. Instead of doing this
exercise on a flat bench you can do it in a seated position and have your forearms rest on
your thighs and let the barbell hang over your knees.

Dumbbell Wrist Curls

This exercise is similar to the barbell wrist curls. It works the forearm flexor muscles.

Grab a pair of dumbbells and keep the palms of your hands facing up. Sit on a flat
exercise bench, let your forearms rest on your thighs, your wrist should be hanging over
the end of your knees.

Using your forearm strength, curl the dumbbells moving only your wrist in a small
semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak
contraction in the forearm flexors. Slowly lower the dumbbell back to the starting
position. Repeat for the desired number of reps. Do the same with the other arm.

Tips - you may want to place your thumbs on the same side of the bar as your fingers.
Some people find that this helps to isolate the forearm flexors better. You can also do this
exercise with one arm at a time.

Barbell Reverse Wrist Curls

This exercise works the forearm extensor muscles.

Grab a barbell with your hands narrower then shoulder width apart. Palms of your hands
facing down. Sit on a flat exercise bench, let your forearms rest on the bench, your wrists
should be hanging over the end of the bench.

Using your forearm strength, curl the barbell moving only your wrists in a small
semicircular arc. Hold the barbell at the top position for a second to maximize the peak
contraction in the forearm extensors. Slowly lower the barbell back to the starting
position. Repeat.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and
have your forearms rest on your thighs and let the barbell hang over your knees.

Dumbbell Reverse Wrist Curls

This exercise is similar to the barbell reverse wrist curls. It works the forearm extensor
muscles.
Grab a dumbbell with one hand and have the palm of your hand facing down. Sit on a flat
exercise bench, let your forearm rest on the bench, your wrist should be hanging over the
end of the bench. Place your empty hand on your knee to support your body.

Using your forearm strength, curl the dumbbell moving only your wrist in a small
semicircular arc. Hold the dumbbell at the top position for a second to maximize the peak
contraction in the forearm extensors. Slowly lower the dumbbell back to the starting
position. Repeat for the desired number of reps. Do the same with the other arm.

Tip - Instead of doing this exercise on a flat bench you can do it in a seated position and
have your forearm rest on your thigh and let the dumbbell hang over your knee.