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Upper Arm Exercises

Simple and Effective Upper Arm Exercises

If your upper arms are looking pretty flabby, it might be time to boost your knowledge of upper arm exercises. Whether you need major work on the tautness of the skin on your upper arms or if you simply want to tone and define your muscles there, the only way you can do so will be to start regularly targeting these areas during your workout. We are going to talk about a few upper arm exercises that are simple to remember and easy to perform at home--even if you don't own a weight bench.

Before we go into detail with upper arm exercises, it's a good idea to make sure we all know the important muscle groups that these exercises target. The most often-heard muscles of the arms are by far the biceps. This is a "double-headed" muscle that sits on top of the upper arm. This muscle aids in producing a curling movement of the arms, using the elbow as a hinge of sorts. It also helps to rotate the wrist and forearm downward. The triceps is another very important muscle. It is "tri-headed" and actually accounts for two-thirds of your total upper arm's mass! This muscle stretches across the back of the upper arm and helps perform the opposite movements of the biceps. The triceps help the arm to straighten as well as rotate the wrist upwards.

Now, the first exercise we are going to talk about is called the Triceps Dip. As its name suggests, this exercise targets the triceps muscle--and yes, there will be dipping involved! You will need two very sturdy pieces of furniture--preferably chairs or benches. Sit between the two benches with your feet positioned shoulder's width apart so you don't lose your balance later on. Place your hands onto the bench on either side of you. Use your arms to push yourself upward (like you're sitting in a chair), and then slowly lower yourself back down so that your bottom dips towards the floor. Your elbows should be facing the same wall that your back faces, so that your hands are facing forward, parallel to your body. Aim for ten repetitions to begin with, but stop if you feel a great deal of strain in your arms.

The next exercise is called a Bicep Curl. The target area is the biceps, but it's also good for the forearms as well. It's best to use dumbbell weights for this, but you can get creative and use whatever you've got around the house. Canned vegetables from the pantry work great, but use whatever suits you best. Start by standing with your legs shoulder's width apart and your hands firmly grasping your weights by your sides. Start by lifting the weights at your sides. Your inner wrists should be facing one another until they reach waist-height, then they should rotate to face your body. The amount of repetitions for this exercise really depends on how heavy your weights are and your current level of fitness. It's always a good idea to start off with a lesser amount of weight so that you can get in more repetitions and build your muscles up slowly but safely. As your muscles develop, you can work your way up to the heavier stuff.

The one-arm push up is another great triceps exercise. You won't need anything but a carpeted floor (or an exercise mat) to do this one. Begin by lying on your left side, knees slightly bent, and your left arm crossed so that your fingers touch your right shoulder. Push your right hand against the floor so that your upper body rises off the floor. You don't need to lock your right elbow, simply push your upper body enough that you can feel a bit of "burn" in the triceps of your right arm. Repeat about ten times on each side to begin with, then increase the number as the workout becomes easier.

The last exercise we are going to talk about is called the Bicep Curl with Kickback. This one will require dumbbells or some other make-shift weight from around the house. Start by performing the Bicep Curl mentioned earlier in the article. When you begin to lower the weights after a curl (say about the time the weights are waist-level), lean your body slightly forward and continue to lower the weights until they have extended behind your back. Your arms should be straight behind your back at the end of one repetition. The curl works your bicep muscles while the "kickback" extension gives your triceps a run for their money! Start out with about ten reps with a lower weight, then increase the number of repetitions when the workout becomes easier. It is not recommended that you use heavy weights for this exercise as it could lead to lower back pain.


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