The upper arm is made up of two muscle groups; the biceps brachii and the triceps brachii or more commonly known as the biceps and triceps. The bicep is built for pulling and the tricep is for pushing. Men in particular, like to train these muscles because they are considered "show muscles" and are not as easily hidden as other body parts such as the legs. The muscles of the upper arm are relatively small when compared to other muscle groups, such as the legs and back, and require fewer exercises to stimulate. Below are exercise techniques for both muscles of the upper arm, the biceps and triceps.
Barbell Bicep Curl
Grasp the bar with a closed grip with your palms facing upward at or slightly wider than shoulder-width. Stand erect with the feet shoulder-width apart and knees slightly bent. Position the bar in front of the thighs with the elbows fully extended. Position the upper arms against the sides of the torso and perpendicular to the floor. Breathe out as you slowly bend the elbows to move the bar in an upward arc toward the shoulders. Flex the elbows until the bar is within four to six inches of the shoulders. Breathe in as you allow the elbows to slowly extend back to the starting position.
Dumbbell Bicep Curl
Grasp the dumbbells with your palms facing your outer thighs, arms straight. Keep your upper arms perpendicular to the floor and against your sides throughout the movement. Breathe out as you slowly curl the dumbbells upward toward your shoulders, rotating your wrists until your palms face up. Breathe in as you lower the dumbbells slowly to the starting position.
Cable Tricep Pushdown
Grasp the bar with an overhand grip. The hands-width placement should be close enough for the tips of the thumbs to touch each other. Position the upper arms against the sides of the torso with the arms bent and about parallel to the ground as you pull the bar down. Stand close enough to the machine to allow the cable to hang straight down when it is held in the starting position. While keeping the upper arms stationary, breathe out as you slowly push the bar down until the arms are fully extended. Breathe in as you allow the bar to slowly return to the starting position (forearms parallel to the ground).
Dumbbell Over Head Tricep Extension
Grasp the dumbbell with both hands. Raise both arms to position them next to the sides of the head. Bend the arms at the elbows to allow the dumbbell to touch the upper back. Breathe out as you slowly push the dumbbell upward until the elbows are fully extended. Breathe in as you allow the dumbbell to slowly return to the starting position.
References
- "Human Anatomy and Physiology, Third Edition"; Elaine N. Marieb, R.N., Ph.D.; 1995
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
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