Your upper arms consist of the biceps brachii, triceps brachii, brachialis, coracobrachialis and deltoid muscles. To build these muscles, you must regularly perform strength-training exercises that target these muscles. The American College of Sports Medicine recommends using 70 to 85 percent of your one-repetition max for eight to 12 repetitions to build upper arm muscles fast.
Step 1
Stand with your right side next to a low-pulley machine with your feet hip-width apart. Grasp the handle with your left hand with your arm next to your body. Inhale and raise your arm up and out to horizontal. Pause and exhale at the end of the movement. With control, return to the starting position.
Step 2
Hold a loaded barbell at shoulder-level with your elbows bent and your legs slightly apart. Stiffen your torso, contract your abdominal muscles, inhale and press the barbell directly overhead by extending your arms. Exhale at the end of the movement. Slowly lower the bar back to the initial position.
Step 3
Stand with your back straight, legs hip-width apart. Hold a barbell with a shoulder-width, underhand grip. Inhale and raise the barbell by bending your elbows, keeping your elbows close to your body. Exhale at the end of the movement, and slowly lower the bar.
Step 4
Stand with your legs hip-width apart. Hold a dumbbell in each hand with your palms in. Inhale and raise your right forearm, bringing the weight toward your chest. Exhaling, lower the weight and repeat with your left hand.
Step 5
Stand facing a high-pulley machine with your arms next to your body and your elbows bent. Grasp the handle with an underhand grip. Inhale and extend your forearms by straightening your elbows, keeping them close to your body. Exhale at the end of the movement, and then allow the handle to return slowly to the initial position.
Step 6
Position yourself on a decline bench with your feet secured under the roller pads and your back snug against the bench. Hold an EZ bar with an overhand grip, arms extended directly above your chest. Keeping your upper arms immobile, bend your elbows to lower the weight toward your head. Contract your triceps muscle to extend your arm, and return the bar to the starting position.
Tips and Warnings
- Perform three sets of each exercise on three nonconsecutive days per week.
- Consult with your doctor before beginning a new exercise program.
Things You'll Need
- Barbell
- Low-pulley machine
- High-pulley machine
- Dumbbell set
- EZ bar
- Decline bench
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription", Fifth Edition; Leonard A. Kaminsky, Ph.D., FACSM, et al; 2006
- Shape Fit: Standing Low Cable Deltoid Raises
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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