The muscles of the upper arm include the triceps and biceps. The triceps are three muscles that run along the back of the upper arm, while the biceps are two muscles that run along the front of the upper arm. Women have a tendency to gain fat mass in their upper arms, so practicing dumbbell exercises that target these areas can help stave off the "bat wing" look that so many women abhor.
Triceps Kick Back
To perform a triceps kick back, hold a dumbbell in your right hand, and place your left palm and left knee on a weight bench, so that your body is parallel to the bench. Keep your right foot on the floor, and allow your right arm to dangle straight down from your shoulder. Pull your right upper arm up and into your body, so that your elbow is flat against your side, and your forearm is still hanging straight down, forming a 90-degree angle at the elbow. From this position, keeping your upper arm in place, straighten your right arm, "kicking back" your forearm to create a straight line from your shoulder to your wrist. Return forearm back to its original 90-degree angle with the elbow. This exercise isolates and works the triceps.
Dumbbell Hammer Curl
Stand tall, holding a dumbbell in each hand, arms at your sides. With palms facing toward each other, bend your elbows, lifting the dumbbells up to your shoulders. The motion should look like you are holding a water bottle and are going to take a sip. While lifting the dumbbells, make sure you keep your elbows in and close to your sides, only lifting your forearms during the movement. Return to the starting position. This exercise works the biceps.
Dumbbell Lying Triceps Extension
Lie flat on your back on an exercise bench, a dumbbell in each hand. Extend your arms straight up and over your chest, palms facing each other. Keeping your upper arms steady, bend your elbows and lower the dumbbells toward your head, forming a 90-degree angle at the elbow. Return your arms to the starting position.
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