The major muscles of the arms include the biceps, which consist of a short and long head, and the triceps, which consist of a long, lateral and medial head. Performing curling movements with your arms targets the biceps muscles. The triceps are trained by performing movements that involve extension of the arms. The movements can be performed with either free weights or machines. However, combining the different pieces of training equipment into a single exercise routine can provide the most benefits.
Seated Dumbbell Curl
Step 1
Grab a dumbbell with each hand using an underhand grip and sit on the weight bench with your back against the upright seat. Place your feet in front of you on the ground. Position the dumbbells by your sides with your arms extended and your hands turned so that your palms face forward. Keep your elbows by the sides of your torso throughout the exercise.
Step 2
Raise the dumbbells toward your shoulders by bending your arms and flexing your biceps muscles. Hold the top position for a second.
Step 3
Lower the dumbbells down to the starting position by extending your arms.
Seated Machine Preacher Curl
Step 1
Sit on the preacher curl machine with your feet on the floor, put your chest up against the pad and put the lower part of your upper arms on the pad. Hold the machine handles with an underhand grip.
Step 2
Bring the handles up toward your shoulders by bending your arms and contracting your biceps. When you reach the top part of the movement, hold for a second.
Step 3
Bring the handles back to the initial point by extending your arms.
Seated Overhead Dumbbell Extension
Step 1
Grab one dumbbell with both hands and sit on the weight bench with your back against the upright seat and your feet on the ground in front of you. Position the dumbbell over your head with your arms extended.
Step 2
Lower the dumbbell down behind your head by bending your arms.
Step 3
Raise the dumbbell back up to the start by extending your arms.
Seated Machine Triceps Extension
Step 1
Sit on the triceps extension machine and put your feet on the floor. Put your chest up against the pad, grab the machine handles with an overhand grip and put the lower part of your upper arms on the pad.
Step 2
Bring the handles down and away from you by extending your arms.
Step 3
Bring the handles back up by bending your arms.
Tips and Warnings
- Perform all the exercises in a slow and controlled fashion and focus on the muscle at work.
- Do not lock your elbows during the movements that involve extension of the arms.
Things You'll Need
- Upright weight bench
- Two dumbbells
- Preacher curl machine
- Triceps extension machine
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