Information On Upper Body & Arm Exercises

Familiarity with the muscles in your upper body and arms and understanding what they do will help you choose different exercises that strengthen and challenge each of them. Doing upper body and arm exercises will create strength and contribute to muscular gains whether you want to improve a movement specific to sports, better your general health or build muscle mass and endurance.

Muscular Anatomy

Your arms and upper body consist of multiple muscles. Your triceps are located on the back of your arms, and they extend your elbows. Your biceps are located on the front, upper portion of your arms, and they help you lift and pull objects toward you. Your anterior deltoids, located on the front of your shoulders, powers shoulder abduction while your posterior deltoids, located on the back of your shoulders, externally rotate your shoulders. Your chest muscles include your pectoralis major and minor and both muscles aid in shoulder adduction, rotation and flexion. Upper back muscles include your trapezius, latissimus dorsi, rhomboid major, rhomboid minor and levator scapulae. Back muscles support your spine and posture.

Benefits of Exercises

Creating muscle mass in your upper body and arms may improve your physical performance, tone your muscles and lower your body fat percentage. Weak and overstretched posterior deltoids may cause you to hunch forward and compromise your posture; strengthening them may improve your posture. Toning your upper back may alleviate or prevent back pain associated with back pains or weak muscles. Strong arms increase your ability to perform different activities of living including gardening, showering, carrying groceries and lifting objects. The American Council on Exercise reports that lifting weights on a regular basis may help reduce your cholesterol levels, lower your blood pressure and improve your general health.

Types of Exercises

Calisthenics, free-weights, resistance bands and exercise machines provide multiples ways to exercise your upper body and arms. Triceps exercises include dips and triceps extensions. Bicep curls and hammer curls work your biceps while push-ups challenge your chest muscles, triceps and your anterior deltoids. Seated lateral raises exercise your posterior deltoids, and the lat pull-down machine and seated rows strengthen the muscles in your upper back.

Planning a Workout

The 2008 Physical Activity Guidelines for Healthy Adults recommends two weekly strength-training sessions that challenge the major muscle groups in your body. Performing at least one set of eight to 10 repetitions of each exercise helps strengthen your muscles. Starting a new routine places physical demands on your musculature system; starting with low weights and high repetitions builds muscular endurance and may prevent injury or burnout. Changing your workout routine every few weeks, switching your exercise modality, sets, repetitions, tempo or pace ensures that your muscles continue to benefit from your strength training routines. Every time you lift weights, microscopic tears occur in your muscle fibers. Resting a day in between strength training sessions gives your fibers time to repair and rebuild themselves, resulting in stronger muscles.

Considerations

Talk to your doctor before starting a new exercise program. Many gyms and fitness centers offer consultations that include exercise demonstrations and allow you to ask personal trainers questions about equipment, exercise and form.