In addition to training the back, chest and shoulders, engaging in exercises that target the upper arms, particularly the bicep and tricep muscles, is important for functional and aesthetic purposes. Without regular strength training, the muscles of the upper arms will atrophy, particularly in women. Easy and effective exercises to work these muscles include bicep curls, tricep dips and push-ups.
Bicep Curls
According to the Exercise Rx website, the bicep curl, using dumbbells or a barbell, is an effective exercise for isolating the bicep brachii--located at the front of the upper arm. Do these seated or standing, knees bent slightly, feet hip-width apart. Hold the dumbbells or barbell in your hand with your elbows pinned at your waist, palms face-up. Slowly bend your arm at the elbow, "curling" the weight toward your chest. Try not to grip the weights or bar too tightly. Instead, relax your hands and focus on using the biceps to do the work. Perform one set curling the weight all the way to the chest. Then try variations, such as curling up halfway, just until forearms are parallel to the floor or rotating your palms outward.
Tricep Dips
To target the tricep brachii, or muscles at the back of the upper arm, without using weights, do tricep dips. Sit on the edge of a sturdy chair or bench and place your hands, palms facing down, firmly on the edge, arms straight. Slide off the edge of the chair. Your thighs should be parallel to the floor. Slowly dip straight down and back up. Focus on using your triceps to push through the movement. The tendency is to lift the shoulders toward your ears. Keep them pressed downward. Start with shallow dips to avoid overcompensating with stronger upper-body muscles. An easier modification for this exercise is to move closer to the edge of the chair. As you get stronger, you will be able to dip to a 90-degree angle. An advanced variation of this exercise is to extend one leg straight out.
Push-Ups
Do not make the mistake of thinking that push-ups are effective only for strengthening your chest or pectoral muscles. Military-style push-ups work the entire upper body. No equipment is needed and you can do them anywhere. In addition to targeting the chest muscles, push-ups work the upper back, shoulders and triceps, particularly if you place your hands closer than shoulder-width apart. Beginners may perform push-ups on the knees and progress to advanced level straight-leg push-ups. Remember to keep the torso straight with your head in a neutral position. Tuck in your abdominal muscles and do not sacrifice form. If you find that you are compromising the movement too much, try an easier version.
References
- "National Academy of Sports Medicine Essentials of Personal Fitness Training"; M.A. Clark, S.C. Lucett and R.J. Corn; 2008
- Exercise Rx: Dumbbell Bicep Curls
- Workout Box: Bench Dips
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