The hands, forearms and arms make up the upper extremities. Exercises that involve these areas target multiple muscles, such as the biceps, triceps, deltoids, flexors and extensors. Working the upper extremities will help improve your strength as well as range of motion. This is important to your everyday ability to function.
Seated Shoulder Press
The seated shoulder press targets the anterior deltoids on the front of the shoulders and the triceps which are on the back of the arms. You have the option of using dumbbells or a barbell to do this exercise. In either case, you have to grip the weight firmly with your hands so your forearms get worked as well. To use dumbbells, sit on a workout chair and hold the weights right above your shoulders with your palms facing forward or in. Keeping your back tight to the backrest and abs contracted, push the weights straight above your head and toward each other. Stop when the dumbbells are an inch apart, slowly lower them back down and repeat.
Curls
Curls isolate the bicep muscles in the front of the upper arms. By using dumbbells and doing curls in a twisting fashion, you will fire up the muscles in your forearms. To begin, stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. Keeping your upper arms tight to your sides, bend your elbows and lift the weights toward your shoulders. As you do this, twist your wrists so your palms face your body. Squeeze your biceps forcefully for a second, slowly lower the weights and repeat.
Chin-Ups
Standard pull-ups require no weights and they work your back and biceps. By making an adjustment with your hand position, you can shift the emphasis to your biceps. Begin by jumping up and grasping a pull-up bar with an underhand, shoulder-width grip. Steadily pull yourself up by bending your elbows and try to get your chin higher than the bar. Lower yourself all the way back down slowly and repeat. This variation is called a chin-up. Make sure to keep your core tight throughout to stabilize your body.
Dips
Dips work your triceps with the help of two flat weight benches. To begin, sit on one bench and wrap your fingers underneath the edge with your hands about shoulder-width apart. Carefully walk your feet forward and slide your butt off the bench. Your arms should be fully extended at this point. Lift each foot and place your heels on the other bench with your legs straight in front of you. Slowly lower yourself down by bending your elbows and push yourself back up. When you are lowering, stop when your upper arms are parallel with the floor.
Wrist Curls
Wrist curls work the forearm flexors and extensors. The flexors are on the inside of the forearms and the extensors are on the outside. To begin, sit on a bench with your knees bent, feet flat on the floor and legs about hip-width apart. Grab a barbell with an underhand grip and rest the back of your forearms across your thighs with your wrists just past your knees. Your palms should be facing up at this point. Slowly bend your wrists to lower the bar down as far as possible. Lift the bar back up in a steady motion and repeat. Perform this exercise with your palms down to work the extensors.
Member Comments