Your upper arm consists of the biceps and triceps muscles. Your triceps contain three muscle heads and make up two-thirds of your upper arm. The biceps consist of two muscle heads that take up the other third of the arm. Learning how certain exercises target these two muscles will assist you in sculpting toned arms.
Dumbbell Kickback
This triceps movement independently targets one arm at a time using a dumbbell. Perform this exercise by using a hip-width foot stance and bend your knee while leaning forward with the hips. Support one arm on a bench for support. Your back should be level and parallel to the ground. Grab a dumbbell with your free hand and pull your arm back so the elbows are firmly tucked into your side. Extend your arm behind you and raise the dumbbell toward your hip. Slowly return to the starting position and repeat.
Hammer Curl
A hammer curl recruits the biceps for development. Use this exercise by standing with your feet shoulder-width apart. Grab a dumbbell in each hand and lower your arms to your sides. Keep your hands in the neutral position throughout the movement. A neutral position refers to keeping your palms facing together. Lift a dumbbell until it reaches the front of your shoulder. Slowly lower the weight until your arms are fully extended. Repeat with the other hand.
Cable Triceps Pushdown
The cable triceps pushdown utilizes a cable machine for resistance. This exercise requires either a bar or a rope attachment that hooks to a cable pulley. Begin by positioning the handle to forehead level. Face the cable and pull down while maintaining your elbows close to your sides. Continue lowering until you achieve full extension with your arms. Raise the attachment to the starting position and repeat.
Recommendations
Certain repetition ranges and weights define specific outcomes for progress. For example, if muscular endurance is your desired goal, use two to three sets of 12 to 16 repetitions for each exercise with lighter weights, advises the American Council on Exercise. If increased strength is your aim, perform four to eight reps using heavier weights for two to six sets. No matter the goal, your last one to two repetitions should provide a challenge. If your final reps become easy, this indicates you are ready to increase weight.
References
- Muscle and Strength; The Top 5 Exercises for Increasing Triceps Mass; Alex Stewart
- ExRx.net: Dumbbell Kickback
- Georgia State University: Upper Body Strength Training Exercises
- BetterU, Inc.: Tricep Pushdowns
- American Council on Exercise; When Strength Training, Is It Better To Do More Reps With Lighter Weights Or Fewer Reps With Heavier Weights?; Jessica Matthews; February 2010
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