The upper arm is composed of the biceps and the triceps muscles. The biceps are the muscles in the front of the arms, responsible for flexing or bending movements. The triceps are located in the back of the arms. They create straightening or extension movements. Toning these muscles adds a finishing touch to a well-sculpted body, and working these muscles can improve your functional strength and athleticism. Optimal results can be achieved by performing these exercises three times weekly and doing three sets of 8 to 12 repetitions.
The Triceps Dip
Step 1
Set up two weight benches parallel to each other with a few feet of space between them.
Step 2
Sit on one bench. Extend your legs and place your feet on the other bench.
Step 3
Move your hips to the edge of the bench. Place your hands on the bench so that your fingers point directly ahead. Inhale to prepare.
Step 4
Exhale, bend your elbows and lower your hips toward the floor.
Step 5
Inhale and straighten your arms with control. Do not allow your shoulders to hike up toward your ears. Avoid locking your elbows.
The Biceps Twist Curl
Step 1
Stand in an upright position and hold a weight in each hand. Your palms should face your thighs.
Step 2
Press your elbows against your body. They will remain in a stable position.
Step 3
Inhale to prepare.
Step 4
Exhale and bend your elbows. Halfway through the movement, rotate your arms so that your palms face your shoulders.
Step 5
Inhale and begin to straighten your arms. Halfway through the movement, rotate your arms so that your palms face your thighs.
Tips and Warnings
- You can modify the triceps dip by using one bench, and placing your feet on the floor with your knees bent. Use elastic resistance bands if weights are not available
- Do not perform these exercises two days in a row. Allow a 48-hour rest period between training sessions.
Things You'll Need
- Weights
- Two workout benches
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