The upper arms consist of the biceps and triceps muscles. Some may also include a shoulder muscle, the deltoid as part of the upper arms, because its anterior or frontal portion "caps" off the look of the arms. Whether you have no equipment, a pair of dumbbells or a gym membership, you can get your arms in tip-top shape.
No Equipment
Push-ups: Lie face down with palms facing down and arms bent shoulder width apart. Your feet should be perpendicular with your toes touching the floor. Bend your arms at the elbow, and straighten them to work your chest, deltoid and biceps.
Bench Dips: Place your hands on a sturdy chair with arms straight and shoulder width apart. Walk your feet forward until your lower body is past the seat of the chair, straighten your legs and place your heels on the floor with toes facing up. Slowly bend your arms at the elbow and straighten to work your triceps.
Arm Circles: Stand with legs shoulder width apart and arms raised straight out to your sides, forming a T with your body. Alternate palms facing forward, down and up and move your arms in a circular motion to work all the muscles in your arm.
Free Weights
Triceps kickbacks: Standing, lean forward slightly at your torso and bend your knees with a dumbbell in each hand. Bring your upper arm parallel to your bent torso, as you bend slowly at the elbow, straighten your arm straight back away from your body.
Biceps curls: Standing with feet shoulder width apart and arms at your side with a dumbbell in each hand and palms facing in front of you, bend at the elbow and bring your arm forward toward your bicep and lower.
Reverse Bench Press: Lying on a bench, arms bent at a 90-degree angle at the elbow, palms facing forward with dumbbells in hand, push up at your triceps to straighten your arms and lower to starting position.
Gym Machines
Gym machines offer better muscle isolation for exercises and most of them demonstrate the exercise on each machine for ease of use. Try using the machine that allows for preacher curls, the chest press, and the upright row to work your arms. You might also try the cable machines which allow for arm exercises that work multiple muscle groups at one time.
Stretches
No resistance workout is complete without stretching. To stretch your triceps, place your right hand on your left shoulder, use your left hand to pull your right elbow across your chest. To stretch your biceps, hold your left arm straight out in front of you at a 90-degree angle from your body with palm facing up. Use your right hand to push your left hand's fingers towards your body. To stretch your shoulders, arms and hands, hold both arms straight out at shoulder height in front of you. Clasp your hands together with your palms facing out. Be sure to stretch each arm.
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