Firm, muscular arms can enhance the look of your upper body. Strong arms also help you do more in life, including greater mobility and a better ability to lift, pull and push objects. Several specific exercises can target this muscle region to help you to immediately begin growing and firming up your arms.
Chin-Ups
"The chinup works the biceps hard," says Sean Hyson, a certified strength trainer writing for "Men's Fitness" magazine. All you need is a chin-up bar installed in a doorway, or visit a local playground that has monkey bars. Grasp the bar so that your palms are facing you -- do the opposite, and it's a pull-up. Haul yourself off the ground using just your arms, and avoid the temptation to move your legs or arch your back. Pause when your chin passes the bar, then lower yourself back down. Aim to do a couple sets of eight to 10 chin-up reps.
Bicep Curls
When people think of arm exercises, they generally think of the classic bicep curl. Stand with your feet slightly spread. Hold a dumbbell in each hand and let your arms dangle at your side with your palms facing outward. Without moving your upper arm, lift the dumbbells up and toward your shoulder by bending your elbow. Lower it back down and repeat again, aiming to do two sets of 10 to 15.
Plate-Pinch Curl
Strength coach C.J. Murphy, interviewed by "Men's Fitness" magazine, says that plate-pinch curls can give you forearms like a superhero. Grab two weight plates -- the sort that you slide onto your barbell to do bench presses -- and hold them with your fingers. This finger-grip puts the emphasis on your forearms. Dangle you arms at your side. Lift the plates much like you would do with a bicep curl then lower them back down. Try to do four sets of 12.
Triple Play
The triple play uses the same weights as the bicep curl, but shifts the emphasis to your triceps -- this firms up the back of your arms -- and your shoulders. Hold a dumbbell in each of your hands and let your arms hang loose. Your palms should face toward your body. Lift the dumbbells, but instead of curling them in front of you like a bicep curl, curl them at your side. Once your elbows are making a right angle, push your arm straight toward the ceiling, then lower them back down. Do 25 repetitions.
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