Toned and firm upper arms are a goal of many exercisers. Your biceps and triceps, located on the front and rear of your upper arms, are often "on show," especially when you wear shorts sleeves in the summer. Resistance training in the gym is one of the best ways to firm these muscles, although you can perform some exercises in your home. Add a sensible diet, and you can shape up flabby upper arms.
Firming Up Your Triceps
Step 1
Perform cable push-downs. Attach a straight or V-shaped bar to a high cable machine. Grasp the bar in both hands and pull your arms down so your elbows are tucked in tight to your sides. Keeping your upper arms there, straighten your elbows and push your hands down to your thighs. Try to keep your body upright throughout the exercise. Bend your arms and slowly return to the starting position before repeating.
Step 2
Perform push-ups. Squat down and place your hands outside of your feet. Keep your arms straight and walk your feet back until your weight is supported on your hands and toes. If this position is too strenuous, bend your legs and lower your knees to the floor. Bend your arms and lower your chest until it almost touches the floor. Push back up to the starting position and repeat. Keep your abs tight and do not let your lower back sag toward the floor.
Step 3
Perform lying triceps extensions. Hold a dumbbell in each hand and lie on your back on an exercise mat. Extend your arms and hold them over your chest. Turn your hands so your palms are facing inward. Keeping your upper arms perpendicular to the floor, bend your elbows and lower the dumbbells to the side of your head. Push the dumbbells back up to the starting position and repeat.
Firming Up Your Biceps
Step 1
Perform standing dumbbell curls. Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang straight down with your palms turned in to face your thighs. Keeping your arms tucked into your sides, bend your arms and raise the dumbbells up to your shoulders. Slowly lower the weights back down to your sides and repeat.
Step 2
Perform barbell curls. Hold a barbell with a shoulder-width underhand grip and stand with your feet hip-width apart. Keep your body upright and your abs tight. Bend your elbows and raise the bar up to shoulder level. Lower the bar back to the starting position and repeat.
Step 3
Perform dumbbell concentration curls. Sit on the end of an exercise bench and lean forward. Place your left hand on your left knee for support. Extend your right arm down between your legs and grasp a dumbbell. Keeping your upper arm still, bend your elbow and raise the dumbbell up to your left shoulder. Extend your arm to return to the starting position and repeat. Change arms and perform the exercise on the opposite side.
Tips and Warnings
- Perform this workout twice a week on non-consecutive days. Complete one to two sets of each exercise for 15 to 20 repetitions each. Rest 60 seconds between sets and exercises. Make sure you stretch your biceps and triceps after each workout.
- To minimize the risk of injury and muscle soreness, always warm up before performing this or any other strenuous workout.
Things You'll Need
- High cable machine
- Dumbbells
- Exercise mat
- Barbell
- Exercise bench
References
- "Strength Training Anatomy"; Frederic Delavier: 2010
- "Physique, Fitness, and Performance"; Thomas Battinelli; 2007
- "The Body Sculpting Bible for Women"; James Villepigue, Hugo Rivera, Robert Kennedy and Nicole Rollolazo; 2006
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