Your upper arms consist of your biceps brachii at the front of your arm and your triceps brachii at the rear. The biceps have three functions: flexing your elbows, turning your hand into a palms-up position--called supination--and flexing your shoulder forwards. Your triceps are responsible for extending your elbow and extending your shoulder to the rear. There are a variety of exercises available that strengthen these muscles.
Barbell Curls
This is a traditional biceps exercise favored by bodybuilders. Stand with your feet shoulder width apart holding a barbell in an underhand shoulder-width grip. Keeping your torso upright and your elbows tucked into your sides bend your elbows and curl the weight up to your shoulders. Slowly lower back to the starting position and repeat for the desired number of repetitions.
Dumbbell Curls
This exercise addresses two of the functions of the biceps in one exercise--elbow flexion and wrist supination. Stand with your feet shoulder-width apart and a dumbbell in each hand. Let your arms hang down by your sides with your hands facing your thighs. Bend your arms to raise the weights. As your elbows approach 90 degrees, rotate your wrists so that your palms are now facing up and continue raising the dumbbells until they are shoulder level. Slowly lower the weights, reversing the rotating movement, to return to the starting position. Repeat until your set is complete.
Narrow Grip Chin Ups
An advanced exercise for your biceps as well as your back muscles, take an underhand shoulder-width grip on a pull-up bar and hang straight down. Bend your elbows and pull your body up until your chin is above the bar. Under control, lower back down to the starting position and repeat. If this exercise is too demanding, you can perform it using an assisted chin/dip machine which will help by supporting some of your body weight.
Triceps Kick Backs
This effective triceps exercise is performed one arm at a time. With your feet hip-width apart, slightly bend your knees and lean forwards at the hips. Brace one arm on an exercise bench to support your back. Your upper body should be parallel to the floor. Holding a dumbbell in your other hand, pull your arm back and in so that your elbow is tucked into your side and your forearm is perpendicular to the floor. This is your starting position. Keeping your shoulder fixed in place, extend your arm behind you to raise the dumbbell towards your hip. After you have fully extended your elbow, return to the starting position and repeat for the desired number of repetitions before changing sides.
Triceps Push Downs
To perform this exercise, stand facing an overhead pulley. Grasp a straight, V shaped or rope handle in both hands and pull down so that your elbows are tucked into your sides. Keep your body upright and your abs tight. Push your hands down until your elbows are fully extended. Slowly return to the starting position and repeat.
Diamond Push-ups
This body weight exercise is an effective triceps developer. Adopt the push-up position but place your hands together so that your thumbs and first fingers of each hand are touching to form a diamond shape. Keeping your elbows tucked into your sides and your abs tight, bend your elbows and lower your chest to your hands. Push back up and return to the starting position. You can make this exercise easier by bending your legs and placing your knees on the floor or more challenging by elevating your feet and placing them on an exercise bench.
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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