The front and back of the arms is one of the most targeted body parts for men and women, although the goal is usually different. Men want well-developed, ripped biceps and triceps that command attention in and out of the gym. There is a plethora of exercises to help accomplish this --- barbells, dumbbells and machines are all useful to target the arm muscles for continuous growth and definition.
Barbell Curl
The barbell curl, using an EZ-bar, targets the biceps muscles. Stand with good posture with a slight bend in your knees, your feet close together. Grab the EZ-bar with a wide grip, palms facing forward, and keep your elbows pinned close to your torso, the BodyBuilding website instructs. Begin the exercise with your arms extended down at your waist; begin raising the EZ-bar, bending your elbows, until the weight reaches your shoulders. Pause briefly and squeeze your biceps before slowly lowering the weight to the starting position, completing one repetition. Perform three sets of eight repetitions each.
Hammer Curl
The hammer curl targets the biceps muscles. Stand with your back straight and bend your knees slightly. Hold a dumbbell in each hand, your arms extended down at your side, your palms facing inward. Focus on keeping your upper body still while you raise the dumbbells simultaneously until your forearms are parallel to the floor. Pause briefly, squeezing your biceps before returning the dumbbells to the starting position. Perform three sets of eight repetitions.
Standing Triceps Extension
The triceps extension targets the triceps muscles. Assume a standing position with your feet spread apart slightly. Hold a dumbbell over your head using both hands, your palms facing upward, with your arms fully extended. Begin by lowering the dumbbell behind your head, bending your elbows until your forearms are parallel with the floor. Raise the dumbbell back to the starting position, completing one repetition. Keep your biceps close to your ears throughout the exercise. Perform three sets of eight repetitions each.
Triceps Bench Dips
The bench dip targets your triceps muscles. Sit on the edge of a bench and place your hands on the edges, fingers hanging over the sides. Slide your rear off the bench and extend your legs out in front of you, resting on your heels. Keep your back straight and close to the bench as you lower your torso down towards the floor until your rear end is close to the floor before raising yourself back to the top of the movement, completing one repetition. Complete one set of 20 to 25 repetitions.
Member Comments