It's often called the "wave"--the area that wiggles and shakes under your arm as you wave hello or good-bye. For both men and women, the upper arm is a key focus area to tone and firm. This area is composed of the triceps muscles on the back of the upper arm, and the biceps muscles on the front. Finding the right exercises to work these muscles is key to wearing short sleeves and greeting your friends proudly.
Close Grip Presses
The triceps are the larger of the main muscles of the upper arm. Close grip presses target the triceps with heavy weights. Lie back on a flat bench. Grasp a barbell with an overhand grip. Your hands should be about 6 to 8 inches apart. Start with your arms straight in the air, perpendicular to the ground. Lower the bar toward your chest. As you bring the bar down, keep your elbows pulled in close to your body. This transfers the weight from your chest to your triceps. Stop the motion when the bar is a couple inches above your chest. Press back up, again keeping your elbows pulled in. Do not allow them to flare out to the sides.
Triceps Kickbacks with a Twist
After taxing your triceps with close grip presses, you will finish them off with kickbacks. Work one arm at a time, with a light to medium weight. Hold a dumbbell in your right hand. Position your left knee and left hand on a bench for support. Lean forward so your torso is at a 45-degree angle with the ground. Keep your back straight. Lock your right arm from the shoulder to elbow against your right side. Your right forearm should be perpendicular to the ground, and your palm should face your body. This is the starting position. Extend your elbow, straightening your arm until it is parallel to the ground. As you push up, twist your wrist so that your palm faces the ceiling at the top of the movement. Hold this position for a count before lowering to the starting position.
Spider-Man Curls
Spider-Man curls work the biceps from a pre-stretch position, giving you a larger range of motion. Set a bench to a 45-degree incline. Sit back on the bench with your feet flat on the floor. Hold a dumbbell in each hand. Your arms should hang straight down. Keep a slight bend in your elbow. With your palms facing forward, curl the dumbbells up toward your shoulders. Your upper arm should not move throughout the movement. The only movement occurs at your elbow. Squeeze your biceps at the top of the movement. Slowly lower the weight under control.
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