1. All Bones About Arms
When you work at your computer or talk on the phone, your arms work. Both your arms attach to your shoulder blades at the upper back corner of your rib cage. Three bones make up the arm. The radius and ulna work below your elbow. The humerus works above the elbow. The bones are skinny at the middle but widen at the ends, giving strength to connect to each other. The radius and ulna attach to the wrist bones, eight small bones that truly move. Every time you wave or turn your wrists, you use all your arm bones.
2. Bulk is Just a Myth
Picking up a heavy dumbbell and exercising the arms does not give you bulky arms. That is a myth. The fact is, pushing hard and deliberate at 10 to 12 repetitions per set while using heavy dumbbells shapes the arms beautifully. Of course, you need to use proper form as you lift the dumbbells, which isolates the movement of the muscles. Just keep your stomach muscles firm to support your lower back and lift steadily but slowly with complete control. Never snap or extend your elbow; keep it flexed like a door hinge.
3. Work the Triceps and Lose Flabby Jingles
The muscle at the back of your upper arm is the triceps muscle. It stretches the lower arm out while it contracts. The triceps work as a team with the biceps, controlling almost all the arm movements. Triceps extensions tone while eliminating the flabby jingles. You either sit or stand while holding a dumbbell with your hands toward the back of your head. Keep the elbows flexed at a 90-degree angle. Extend your arms up while constricting the triceps and lower back down. When you use a band or tube, hook it up to a chair behind you and perform the same exercise.
4. Curl Your Biceps
The biceps muscle is located at the front of the upper arm. Its duty is lifting up and lowering the arm when it contracts. The biceps allows the palm of your hand to rotate upward. Exercising your biceps with curls requires proper form with full range of motion of the muscle. Stand relaxed with weights comfortably in your hands, palms out and elbows a bit bent. Bring the weights toward the shoulders, without touching them. Keep the elbows steady as you feel the full range of motion. Gradually lower the weights back down. Do at least 12 repetitions.
5. Work Your Forearm
Flexor muscles, two muscle groups in the forearm, control the forearm. These flexor muscles cause almost all the movement of the wrist and hand. Forearm curls are one of the best exercises for these muscles. The best way to perform this exercise is in a sitting position. Grab a dumbbell and hold it in your fist. Allow the dumbbell's bar to roll slowly to the end of your fingers. Then, roll it back up toward the palms. Do 10 to 12 repetitions for the best results.
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