Your biceps and triceps muscles are located in your upper arm, shaping and moving your arms. The biceps start in two places in the front of your upper arm, cross the elbow joint and insert into the palm side of your upper forearm. They contract to flex, or bend your elbow. The triceps start in three places in the back of your upper arm, cross the elbow joint and insert into the back of your upper forearm. They contract to extend, or straighten your elbow.
Resistance exercises using weights and pulleys increase muscular strength and endurance and improve muscle tone. Complete three to four sets of 10 to 12 repetitions for each exercise, working to muscle failure.
Barbell Curls
This exercise targets your biceps and can be performed with a barbell or pair of dumbbells. Stand with your feet shoulder-width apart, arms extended down, gripping a barbell with your palms facing forward. While keeping your elbows down and against your body, bend your elbows and curl the bar up toward your chest. Initiate the movement by squeezing your biceps, not pulling with your hands. Hold, and then slowly lower the weight back to the starting position.
Dumbbell Concentrated Curls
This exercise works your biceps and is performed on a bench with one dumbbell.
Sit on the edge of a bench with your knees bent and your feet flat on the floor. Extend one arm down, pressing your upper arm against your inner thigh. Grip a dumbbell with your palm facing in. While keeping your upper arm braced against your thigh, squeeze your biceps, bringing the weight up toward your shoulder. Hold, and then slowly lower the weight back to the starting position. Repeat the exercise on the other side.
Overhead Dumbbell Triceps Extension
This exercise works your triceps and is performed with one dumbbell. Stand with your feet shoulder-width apart, bending your elbows, lift your arms up toward the ceiling with your hands bent back behind your head. Grip one dumbbell with both palms behind your head, palms facing the ceiling. While keeping your upper arms up and against your head, straighten your arms, pressing the dumbbell toward the ceiling until your arms are fully extended. Hold, and then slowly lower back to the starting position. Contract your abdomen to avoid arching your back.
Triceps Extension/Pushdown
This exercise works your triceps and is performed from a high cable on a pulley machine. Stand with your feet shoulder-width apart, gripping a push-down bar with your elbows bent, bar at waist height. Keeping your upper arms against your body, push the bar down in front of you until your arms are fully extended. Hold, and then slowly lift the bar up to the starting position.
References
- Musculoskeletal Anatomy: Multi-Joint/Multi-Task Muscles; Mark Bailey
- Bodybuilding.com: The Bodybuilding Chart of Anatomy: Anatomy of the Biceps
- Sports Fitness Advisor: Over 20 Dumbbell Exercises Complete With Animated Diagrams
- American Council on Exercise; Standing Dumbbell Overhead Triceps Extension
- Mayo Clinic: Video: Triceps Extension With Weight Machine
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