Your upper arms consist of two major muscles--biceps brachii and triceps brachii. The word brachii refers to the arm and is often dropped when discussing these muscles. Located on the front of your upper arm and bends your elbow, biceps rotate your forearm into a palms-up position called supination and also flexes your arm forward at the shoulder. Your triceps are located to the rear of your upper arm and extends your shoulder and elbow. These are some of the most effective weightlifting arm exercises.
Barbell Biceps Curl
Many bodybuilders, including ex-champion Arnold Schwarzenegger, consider the barbell biceps curl as a good biceps mass building exercise. Stand with your feet hip-width apart and grasp a barbell with a shoulder-width underhand grip. Keeping your shoulders down and back, bend your elbows and curl the bar up to shoulder height. Pause at the top of the movement for one to two seconds before slowly lowering the bar back down to the starting position. Make sure that you don't use your lower back to swing the weight up as this will only reduce the effectiveness of the exercise.
Alternating Dumbbell Curl
One of the functions of your biceps is rotating the forearms into a palms-up position. Alternating dumbbell curls uses this function. Stand with your feet hip-width apart and a dumbbell in each hand. Let your arms hang down by your sides with your palms facing inwards. Bend one arm to lift the weight. As your elbow approaches 90 degrees, rotate your wrist so that your palms are now facing up. Continue curling the weight up until your hand is level with your shoulder. Slowly lower the weight by reversing the curling action, rotating your wrist so that your palm is facing inwards as your elbow passes through 90 degrees. Repeat using the other arm and alternate for the desired number of reps.
Incline Dumbbell Curls
Incline dumbbell curls puts your biceps in a stretched starting position which, according to Schwarzenegger, increases the effectiveness of this exercise. Set an incline bench to 30 degrees. Lean against the back rest and, grasping a pair of dumbbells, allow your arms to hand down from your shoulders. Curl both hands up to shoulder height. Pause for one to two seconds at the top of the movement before lowering the weights back to the starting position.
Lying Triceps Extension
Lying on a flat, sturdy exercise bench, grasp a barbell in both hands with an overhand grip. Press the barbell to arms length over your chest. Keeping your upper arms perpendicular to the floor, bend your elbows and lower the bar towards your head until your elbows are bent to 90 to 100 degrees. Extend your elbows to raise the weight back to the staring position. Because you are supporting a weight over your head during this triceps exercise you should use a spotter or training partner to minimize the risk of injury.
Close Grip Bench Press
The close grip bench press is considered by bodybuilders as a superior mass building triceps exercise as it allows you to use a lot of weight. Lie on your back on an exercise bench holding a barbell at arms' length with your hands about 12 inches apart. Bend your arms and keep your elbows close to your sides as you lower the bar to your chest. Without bouncing the bar off of your chest, press the weight back to arms length and repeat.
Standing Pulley Push Downs
Using a pulley set at head height, grasp the handle using a overhand shoulder-width grip. Keeping your elbows pinned to your sides, extend your arms and push the bar down until your elbows are straight and the bar is touching your thighs. Make sure you avoid leaning forwards which will take work away from your triceps. Slowly bend your arms until your hands are level with your shoulders while keeping your elbows tucked in close to your body and repeat.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding"; Bill Dobbins and Arnold Schwarzenegger; 1999
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