Firming the upper arms and back requires an understanding of the various and numerous muscles which comprise these areas. According to Dr. William D. McArdle and Professors Frank I. Katch and Victor L. Katch, in their textbook, "Exercise Physiology: Energy, Nutrition and Human Performance," the upper arm runs from elbow to shoulder and includes approximately 13 muscles plus tendons, nerves and bones connected by muscle tissue. The upper back consists of the deltoids, rhomboids and trapezius muscles. Certain strength-training exercises are designed to build muscle, reduce fat and allow toning of these muscles.
Bicep Curl
One of the most well-known arm exercises, the bicep curl is designed to work the biceps brachii, or anterior muscle of the upper arm. A bicep curl utilizes the benefits of flexion and extension of the arm from the elbow joint. It can be done either standing or sitting, on a stable or unstable surface; the addition of an unstable surface, such as an exercise ball, allows the core and back muscles to engage. Holding a dumbbell, barbell, bent bar, cable or resistance band, begin with the arms extended---focus on maintaining a soft bend in the elbow at all times. Raise the lower arm until hands are at chest-height and return slowly to start. "It's such a simple move, but can be done anywhere at anytime. You can do it using cans of soup or gallons of milk, it's so simple," said American College of Sports Medicine certified personal trainer Shelby Young. "Just remember to keep those arms extended and keep the movement controlled and slow."
Tricep Push-Up
A variation on the standard push-up, the tricep push-up involves keeping the hands closer together and changing the position of the elbow during the move. The tricep muscle is located at the back of the upper arm and is the counter muscle to the biceps brachii. Begin either on the toes or on the knees and bring hands inside shoulder-width distance on the floor and lower the body to the ground, keeping the core engaged and the hips level. As the body lowers and rises, keep the elbows close to the rib cage, allowing them to brush the ribcage and strengthen the tricep rather than working the chest, which is relied upon in a standard push-up. "The tricep push-up will be tough at first, but if you start on your knees and get the movement down, that's still a great workout for the tricep. You also use your entire body because of the stability challenge during the entire move, so it works your back muscles and abs the whole time too," said Young.
Row
Using a rowing machine at the gym is the easiest way to accomplish this move, which is tailored to work the back, shoulders and arms. In addition, the lower body will be challenged as the exercise is meant to mimic the rowing motion of steering a boat. Gripping the handles, begin with the knees bent and legs relaxed before extending the legs and pulling the weight back with the arms. By keeping the elbows close to the ribcage, the triceps and middle back are worked and by keeping the elbows out at a 90-degree angle, the shoulders, upper back and biceps are engaged. "Using the rower is a cardio challenge, an endurance workout and a full-body strength move," said Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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