In addition to cardiovascular endurance training, a well-balanced exercise routine involves strength training all major muscle groups, including your arms. Consisting of the opposing muscle groups, biceps and triceps, focus workouts on both muscle groups to avoid muscular imbalance. Work biceps and triceps at least twice per week, with one day or more of rest in between to gain muscular strength, endurance and a toned appearance. Lift weights heavy enough to be difficult at the end of your routine.
Beginner Exercises
Triceps kickbacks are a basic, beginner's exercise that require a dumbbell, and are done standing slightly bent over, with your left knee and hand on an exercise bench for support. Keep your abs in, your back straight and your arm close to your body during the movement. Bring your bent right arm back, parallel to the floor between shoulder and elbow, then press your dumbbell up to make your arm a straight line. Squeeze your triceps at the top of the movement, then bend it back to starting position. Repeat three sets of 12 on each arm.
Do seated dumbbell biceps curls by keeping your arms glued to your sides from the elbow up. Hold dumbbells horizontal to the floor, with your arms down at your sides. Raise dumbbells in front of your body. Squeeze at the top of the movement. Slowly lower the dumbbells back down. Repeat three sets of 12.
Intermediate Exercises
Triceps extensions are more challenging seated on a stability ball, engaging your core simultaneously. Hold one dumbbell with both hands, straight over your head. Place your elbows close to your ears, and move only from elbows to wrist. Lower the dumbbell slowly to your shoulders, then back up above your head. Repeat three sets of 12.
Do standing hammerhead curls by changing the position of the dumbbells in your hands to vertical, rather than horizontal to the floor, while standing up. Keep your torso slightly tucked under while lifting, moving only between wrist and elbow. Repeat three sets of 12.
Advanced Exercises
Do overhead triceps extensions on a machine with cables. Face away from the machine. Grip the handles over your head and slightly behind you, and lean slightly forward, one leg in front for balance. Press to straighten your arms forward and resist as you slowly return to the starting position. Repeat three sets of 12.
Biceps benefit from bent-over rows. Using a barbell, hold the bar above your knees while you keep your knees bent, slightly squatting, with your core tight. Face your grip up. Pull the barbell up to your abdomen then lower it back to starting position above your knees. Do three sets of 10 and rest with the bar on the floor between sets.
Tips
Always keep movements slow and controlled during resistance training, and never allow your body to swing or use momentum to complete an exercise. Do not lock your joints or overextend moves. The Department of Health and Human Services recommends weight training for two 20-minute sessions per week, plus a warm-up, cool-down and time for stretching. Drink plenty of water and have a healthy snack like a peanut butter and jelly sandwich on whole wheat bread before or after your workout. Consult with your doctor before beginning a new exercise program.
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