The upper arms consist of these muscles: the triceps brachii, biceps brachii and brachialis. The biceps and brachialis work together to flex the elbows and bring the upper and lower arms toward each other. The triceps perform the opposite movement to increase the distance between the upper and lower arms. Performing these movements while holding weights will tone up men's flabby arms. Perform arm exercises three days a week for a noticeable change in muscle tone, advises the Aerobics and Fitness Association of America, or AFAA.
Cable Pushdown
Step 1
Stand in front of a cable pulley machine with one foot forward and one foot back facing the machine. Turn your back foot out about 30 degrees to assume a sturdy, staggered stance. Bend your front knee slightly. Lean forward slightly so your torso is at the same angle as your left leg, but keep your spine straight.
Step 2
Grab the bar attached to the high pulley with an overhand grip so that your palms face the floor. Bend your elbows and tuck them into your sides. Hold the bar in front of your face. This is the starting position.
Step 3
Press the bar down toward your legs and straighten your arms, but keep your elbows touching your torso. Extend your elbows fully, but be careful not to jar your elbows or hyperextend them.
Step 4
Bend your elbows and raise the bar back to the starting position. This is one repetition. Do six to 12 reps. Rest for one minute between sets, and perform a total of four sets.
Dumbbell Preacher Curl
Step 1
Stand behind a preacher curl support bench or an incline bench and place your right elbow and forearm on the bench. Hold a dumbbell palm up in your right hand with your arm straight. Lean forward to rest your ribs on the back of the bench if that is comfortable. Hold the side of the arm pad with your left hand for balance.
Step 2
Lift the dumbbell toward your face but do not let your elbow come off the arm pad. Keep the rest of your body still.
Step 3
Lower your right forearm back to the arm pad. Do six preacher curls and then repeat on the left. Use the same amount of weight, which should be the heaviest dumbbell you can curl with good form.
Tips and Warnings
- Men's upper bodies tend to be stronger than women's, so the weight they can start lifting is usually heavier than the weight women can lift. Other than that, though, women can use these exercises just as well as men can to tone their arms. If your workout buddy is female, have her do these with you at a lighter weight to keep you both on track.
Things You'll Need
- Cable pulley machine
- Dumbbell
References
- ExRx: Upper Arm
- "A Guide to Personal Fitness Training"; Mary Yoke, M.A. and the Aerobics and Fitness Association of America; 2003
- American Council on Exercise: Dumbbell Preacher Curl
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