The arms are mainly comprised of the biceps and triceps muscles. The biceps is a two-headed muscle made up of a long head and a short head that allows for flexion of the elbows. The triceps is a three-headed muscle made up of a medial head, a long head and a short head that allows for extension of the elbows. You can develop your arm muscles through resistance exercises using training apparatuses such as dumbbells and cable machines.
Incline Prone Dumbbell Curl
The incline prone dumbbell curl is an exercise for the biceps that forces you to use stricter form and concentrate the workload on the biceps while reducing the involvement of other muscle groups. To perform the movement, first set the bench to the incline position, and grasp a dumbbell with each hand in an underhand grip. Lay your torso on the bench, keeping your head over the bench. Position your arms by the sides of the bench. Curl the dumbbells up towards your shoulders by bending your elbows. Contract your biceps, and then return the dumbbells back down.
Incline Dumbbell Triceps Extension
Incline dumbbell triceps extensions, as the name suggests, targets the triceps muscle. Begin by adjusting the bench to the incline position, and hold a dumbbell with your hands using an overhand grip. Lay your back on the bench, and position the dumbbells over your head with your elbows extended. Bring the dumbbells down towards your forehead by bending your elbows. Once the dumbbells are close to your forehead, bring them back up to the start by extending your elbows.
Standing Cable Rope Curl
The standing cable rope curl is an exercise for the biceps. First, set the cable pulley to the low position, and attach the rope attachment to the cable pulley. Grasp the rope attachment with your hands in an underhand grip. Take a few steps away from the cable pulley machine, and stand with your body upright facing towards the cable pulley. Curl the rope attachment up towards your shoulders by bending your elbows. Make sure to contract your biceps, and then return the rope attachment back down.
Standing One-Arm Cable Reverse Pushdown
Standing one-arm cable reverse pushdowns target the triceps. Begin by adjusting the cable pulley to the high position, and attach the handle to the cable pulley. Hold the handle with your right hand using an underhand grip, and bend your right elbow. Stand with your body upright facing towards the cable pulley machine. Bring the handle downward by extending your right elbow. Then bring the handle back up to the start. Repeat the movement with your left hand after you perform the reps with your right hand.
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