Look great in a tank top when you have toned biceps and deltoids. Exercises for the biceps and deltoids target your upper arms. Using weights such as dumbbells or a medicine ball allows you to build strength when you train regularly and correctly. For a complete upper arm workout, do exercises to strengthen your triceps, too.
Resistance Training
Exercises to strengthen your biceps and deltoids fall into the category of resistance or strength-training. Resistance-training and cardiovascular exercise represents the two key components of a complete fitness program. The Centers for Disease Control recommends healthy adults target all seven major muscle groups at least two times a week. Build your strength so you can do two to three sets of eight to 12 repetitions for each exercise.
Movement
Isolating your biceps and deltoids requires two distinct movements. To strengthen your biceps, bend your elbow towards the front of your body. To target your deltoids, do arm raises by moving your arms to the front or back with your elbows straight. To do lateral arm raises -- out to the side -- bend your elbows slightly but keep your elbow still.
Barbell Bent-over Row
The barbell bent-over row exercises your biceps and deltoids, as well as your back. Start with the barbell on the floor in front of you. Step your feet a bit wider than shoulder-width apart. Place the balls of your feet directly under the bar. Squat and hold the bar just outside your knees to get into the starting position. Contract your abdominal muscles as you straighten your hips and knees to a ¾-upright position so the barbell rests midway up your thigh and your elbows are straight. Return the barbell to the floor to complete one repetition.
Reverse Medicine Ball Throw
The reverse medicine ball throw strengthens your medial deltoids and your biceps -- despite the name of this exercise, you do not throw the ball. To get into the starting position, stand with your feet hip-distance apart with the ball in your hands and in front of your upper chest. For the downward motion, squat as you swing the ball down and between your legs. For the upward motion, swing the ball up and over your head as you lean back slightly and get up on your tip toes. Return to the starting position to complete one repetition.
Member Comments