Lifting Exercises For Your Arms

Your arm muscles consist of the biceps, triceps, flexors and extensors. You use these muscles in many sports, such as swinging a golf club, tennis racket or hockey stick, shooting a basketball and throwing a baseball or football. Fine motor skills, such as writing and drawing, also incorporate the use of your arm muscles. Lifting exercises strengthen and tone these muscles for everyday functions.

Biceps

The biceps brachii, brachialis and brachioradialus are all muscles of the biceps. The bicep muscles are responsible for flexion at the elbow. To perform the dumbbell bicep curl, stand with your feet shoulder-width apart with a slight bend in your knees. Your arms are extended at your sides, holding the dumbbells with your palms up. Bring your forearms out and up toward your chest. Do not bend your wrists, and slowly lower to the starting position.

Triceps

The triceps consist of three heads, the long, lateral and medial head, and it's job is extension at the elbow. The French Press is an exercise to strengthen your triceps. Standing with your feet shoulder-width apart, put your hands on the weighted barbell with palms facing down. Press the bar over your head. Keep your upper arms locked and lower the bar behind your head without allowing your upper arms to move. Return to the starting position.

Forearms

The brachioradialus, flexors and extensors are all the muscles that make up the forearms and help with gripping strength. To perform the reverse barbell curl, stand with your feet shoulder-width apart and grip the barbell with your palms facing down. Your arms should be extended at your sides. Lock your elbows and bring your forearms up until they are parallel to the floor.

Wrist

Your wrist is made up of flexor and extensor muscles, and their responsibility is flexion and extension of the wrists and fingers. The dumbbell wrist flippers is a great lift to strengthen the wrists. Standing with your arms at your sides, hold a dumbbell in each hand. Bring your forearms up until they are parallel to the floor. Flex your forearms and flip your wrists. Your palms should now be facing up. Return to starting position.