Many women want to add strength and definition to their upper arms. The main muscles of the upper arm are the biceps and the triceps. Arm strength is important for accomplishing everyday activities as well as staying injury free. It's a myth that lifting weights will cause a woman's muscles to bulk up and that she will add as much muscle mass as a man.
Biceps Brachii
About a third of the muscle of the upper arm consists of the biceps brachii. They run down the anterior of the humerus and cross both the elbow and the shoulder joints. When the palm is facing up, the biceps are responsible for flexing the elbow joint. The biceps muscle has a short head and a long head because it attaches at the scapula in two places.
Biceps Curl
One of the most effective ways to strengthen the biceps is with a biceps curl. This can be performed using a cable, a dumbbell or a bar. To perform with dumbbells, first stand with feet shoulder-width apart. Grasp a dumbbell at either side, arms straight and palms facing up. Keep your elbows at your sides as you raise the dumbbells and rotate the forearm so your palms are parallel to your face. Lower back to the original position and repeat. You may do one or both sides at a time. Perform three sets of eight to10 reps, two or three times a week on nonconsecutive days.
Triceps Brachii
The triceps brachii is located at the back of the upper arm and is responsible for moving the forearm from a bent position to a straight one. It has three heads, the long head muscle, lateral head muscle and the medial head muscle. The long head is the largest one and is located at the bottom of the upper arm bone. These heads connect the humerus and scapula to the ulna, which is the long bone in your forearm.
Dumbbell Triceps Extension
One of the easiest ways to strengthen your triceps is with a triceps extension. Begin by grabbing a dumbbell. Be sure you are seated upright on a sturdy exercise bench that is slightly reclined. Grasp the dumbbell underneath the top plate, so that your hands are forming a heart shape and the weight is evenly distributed over both arms. Start with the dumbbell and the elbow overhead. Don't allow your elbows to flair out to the sides. Then slowly lower the weight in a straight line behind your head. Flex your wrists as you lower to avoid hitting your neck or shoulder with the weight. Pause at the bottom and then lift back to start and repeat. Be sure to keep your shoulders down and back as you perform the exercise. Perform three sets of eight to 10 reps, two or three times a week on nonconsecutive days.
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