If you are trying to develop larger, stronger upper arms, perform specific biceps- and triceps-strengthening exercises two to three days a week, allowing at least a day of rest between workouts for muscle recuperation. To build large muscles, instead of toning muscle, lift with heavier weights and perform two to three sets of six to eight repetitions.
Biceps Curls and Hammer Curls
Biceps curls performed with dumbbells strengthen the target muscle, the biceps, as well as secondary stabilizing muscles. Performing alternating biceps curls helps you concentrate on the movement of one arm at a time, helping you implement technique and strength. Hammer curls, another biceps-strengthening exercise, are performed much like biceps curls, except your palms maintain in the same position throughout the exercise, facing your body. Like biceps curls, you can alternate arms for this exercise.
Concentration Curls
Concentration curls are performed by putting your arm on a slight incline to create more resistance for building stronger biceps. This exercise is performed with only one arm at a time due to the implementation of this exercise. Keep your upper arm immobile for the duration of this exercise, lifting and lowering the dumbbell with your elbow resting against your inner thigh.
Triceps Extensions and Kickbacks
Strengthen your triceps with dumbbells by performing triceps extensions and triceps kickbacks. Triceps extensions may be performed several ways. You may perform this exercise with a dumbbell in each hand alternating arms between sets, or by performing the motion with both arms simultaneously. You can also grasp one dumbbell with both hands and lower and lift the weight behind your head. Kickbacks may also be performed with both arms simultaneously or by alternating arms. Keep your back straight and your knees and hips slightly bent throughout this exercise.
Pushups
While the classic pushup strengthens your triceps as a secondary muscle during the exercise, the pushup can be modified to concentrate on the triceps, while using your biceps as a stabilizing muscle. Assume the traditional pushup position, with your palms and balls of feet on the floor, but bring your palms closer together, preferably almost touching one another. For further resistance to build larger, stronger upper arm muscles, have a partner place a barbell plate weight on your central back for the duration of the exercise. Instruct your partner to keep the weight from sliding or moving.
Member Comments