Upper-arm exercises work the biceps, which are located in the front of the arm, and the triceps, which are located in the back. These muscles can be worked on exercise machines, or with dumbbells, barbells, elastic resistance bands and body weight.
The Biceps
The biceps, which are the muscles in the front of the arm, are responsible for elbow flexion. The biceps curl is the most popular, as well as the most effective exercise for the biceps. While this is usually performed from either a standing or seated position, you can add challenge by performing it from a prone position on an incline bench.The biceps curl can be performed as either a unilateral or a bilateral exercise.
Biceps Curl Variations
You can add variety to a biceps workout by changing the arm position. For example, the twist curl recruits additional bicep muscles fibers, and creates greater muscle definition. Stand in an upright position, and hold one weight in each hand. However, unlike the traditional biceps curl, begin with your palms facing your thighs. Keep your elbows pressed firmly against your waist. Begin to bend your elbows. Halfway through the flexing movement, rotate your arms so that your palms are facing your shoulders. Reverse the sequence on the return movement.
The hammer curl is another way to vary the biceps curl. It is performed with your thumbs facing straight ahead, and puts more emphasis on the forearm. This sort of biceps curl resembles the movements you use when lifting a bag of groceries.
The Triceps
The triceps, which are located in the back of the arm, are responsible for elbow extension. They are often the weakest muscles in the body. The triceps are composed of three heads, which include the long head, the lateral head and the medial head. It is often one of the weaker muscles in the upper body.
Examples of Triceps Training Methods
Like the biceps, the triceps can either be trained unilateral or bilaterally. Some exercises, such as the triceps dip, do not require any type of equipment. Sit at the edge of a bench, and place your feet on another bench. Place your hands next to your hips, with your fingers facing directly ahead. Slowly bend your elbows to a 90-degree angle, and then straighten your arms in a fluid, non-jerky movement. If this exercise puts too much pressure on your wrists, consider using the triceps rope on the cable machine. Attach the rope to the overhead cables, and hold each end with each hand. Begin with your forearms parallel to the floor. Keep your elbows attached to your waist as you straighten your arms.
Upper Arm Exercise Technique
Deep core activation will keep your spine stable when performing upper-arm exercises. Begin the exercise by drawing your belly in. If you are still getting a good deal of upper-torso movement, the weight is too heavy. Any time you work a muscle, you must stabilize the joint from which you are working. In the case of the biceps and triceps, you are working from the elbow joint. Thus, the elbow must be stabilized.
Sequencing and Training Schedule
Like most strength-training workouts, upper-arm exercises should be performed three times weekly, with three sets of 8 to 12 repetitions. Since these are the weaker muscles in your body, they should be performed after you have worked the larger muscles groups such as the chest and upper back.
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