Free Weight Exercises to Tone the Biceps & Triceps

The triceps and biceps are antagonistic (opposite) muscles on each side of the upper arm. They can be trouble areas for men and women. What both sexes usually want is more tone or definition in these two muscles. To tone the arms, you want to create an equal balance of fat loss and muscle development. To accomplish this goal, you need to take in fewer calories and execute proper technique in certain strength exercises.

Standing Barbell Biceps Curl

Barbell biceps curls are done in a standing position. This allows a full range of motion through the elbow joint. An e-z curl bar (bar with curvature grip) is best suited for this type of biceps movement. Hands are placed about shoulder width apart in a supinated (palms up) grip. Place your back and hips against a flat wall, which will prevent excessive arching of the lumbar (lower) spine. Elbows and upper arms are tucked to your sides. Your elbows begin to flex (bend), which creates a contraction in the biceps. The palms bring the bar upward in an arc. The concentric (upward) phase stops when a full flexion of the elbow is attained. Control the bar downward until the elbows are just shy of full extension. Repeat the procedure until a suitable number of repetitions is achieved

Seated Dumbbell Biceps Curls

Dumbbell biceps curls can be performed in varying body planes. Sitting on a physio ball will force an engagement of your "core" muscles (abdominals, hip flexors, gluteals), which creates better stability and muscle recruitment. You sit with the elbows and upper arms tucked to your sides with a slight scapular retraction (shoulders blades together). The forearms are pointed out into what's called a "carrying angle." This allows a full range of motion around the elbow joint. The hands are arranged in a supinated grip, which creates maximum tension in the biceps. The technique for dumbbell curls is fairly similar to barbell curls. The movement is initiated with a flexion in the elbows, which launches the hands upward. The arcing motion brings the dumbbells up until the elbows are at a full flexion. You then lower the dumbbells until the elbows are fully extended. Repeat the steps until a sufficient number of repetitions is carried out.

Triceps Press Downs

Standing press downs are executed with a cable column machine (a single-handle apparatus that allows any free motion). Your hands are pronated (palms down) on a straight bar with the elbows tucked to your sides. Initiate the movement by bringing your hands down through the bar. This creates extension at the elbow, which leads to a straightening of the arm. The concentric (resisted) phase is complete at a full elbow extension. The bar is then brought upward by allowing a controlled bending of the elbows. Pause slightly at a full flexion (bending) of your elbows. Cease the exercise once a set number of repetitions has been accomplished. Keep your elbows stationary (no forward or backward motion) during the exercise.

Supine Triceps Extension

Supine (on back) triceps extensions or "skull crushers" can be done with dumbbells or a barbell. Dumbbells are preferable because they keep your wrist in a neutral (natural) position. Hold the dumbbells with your palms facing your midline. Your arms are completely straight, vertical with the floor. Start to bend your elbows and tilt the dumbbells downward. Maintain a rigid upper arm and elbow position. Bring the dumbbells down until they are right outside your ears. After a momentary pause, begin to extend your elbows. The dumbbells are thrust upward until the arms are straight. Complete as many reps as it takes to maximize the triceps.

References

• "Stronger Arms and Upper Body"; Joe Wuebben; Human Kinetics; 2008
• "Men's Health--Best Arms"; Joe Kita; Rodale Books; 2006