Upper arm crunches are also known as curls. These exercises work the biceps brachii, which is the topmost, most visible muscle in your upper arm. They also work the brachialis muscle, which is beneath the biceps and performs the same action. You can do crunches for the upper arm on a machine, with a barbell or with individual dumbbells. When doing upper arm crunches, use enough weight that you can do at least 10 repetitions but no more than 12. The last two repetitions of each set should be the most difficult.
Barbell Curls
Step 1
Stand with your feet at hip distance. Hold the barbell in both hands with your palms face up and the tops of your hands resting against your thighs.
Step 2
Step one foot back approximately 6 inches and center your weight evenly between both feet. Draw your shoulders back into neutral position and engage your abdominal muscles.
Step 3
Keep your elbows at your sides and curl the bar up toward your chest on a two count. Stop when your hands are within 6 inches of your shoulder.
Step 4
Return the bar to the start position on a four count. Stop when your hands are within an inch of your thighs.
Step 5
Repeat the curl 10 to 12 times. Rest for 10 seconds and do one to two more sets.
Dumbbell Curls
Step 1
Stand with your feet at hip distance. Hold a dumbbell in each hand with your palms face up and the tops of your hands resting against your thighs.
Step 2
Step one foot back approximately 6 inches and center your weight evenly between both feet. Draw your shoulders back into neutral position and engage your abdominal muscles.
Step 3
Keep your elbows at your sides and curl both dumbbells to your chest on a two count. Try to keep both dumbbells at the same level. You may find that one arm is stronger than the other. Stop when your hands are within 6 inches of your shoulder.
Step 4
Return the dumbbells to the start position on a four count. Try to keep both bells at the same level and moving at the same rate. Stop when your hands are within an inch of your thighs.
Step 5
Repeat the curl 10 to 12 times. Rest for 10 seconds and do one to two more sets.
Machine Curls
Step 1
Adjust the curl machine per the manufacturer's instructions. Each machine is different and the manufacturer's manual should have instructions on how to adjust the height and pivot points on the machine. If you are working out at the gym, the machine should be labeled with instructions.
Step 2
Sit in the machine and grasp the handles underhand. Plant your feet flat on the floor to support your lower body and spine.
Step 3
Engage your abdominal muscles and curl your hands toward your chest or shoulders in a two count, depending on the orientation of the machine. The machine will automatically stop you.
Step 4
Return to the start position in a four count. Stop within 1 inch of the machine's lower stop point.
Step 5
Repeat the curl 10 to 12 times. Rest for 10 seconds and do one to two more sets.
Tips and Warnings
- Do not hunch your shoulders during the lift. Doing so may injure your lower back.
Things You'll Need
- 1 barbell
- 2 dumbells
- 1 biceps curl machine
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- "Physiology of Sport and Exercise" Dr. Jack H. Wilmore, et al.; 2007
- "Principles of Anatomy and Physiology"; Gerard J. Tortora et al.; 2010
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