A Workout To Get Sculpted Buff Arms

Sculpting your arms means working all the right muscles in the correct manner. Do not focus exclusively on your biceps. Even if this is the area you want to show off, building the triceps and forearms improves the appearance of your biceps. Perform three sets of eight to 12 repetitions of each exercise.

Dumbbell Hammer Curls

Dumbbell hammer curls target your biceps on the front of your upper arm. Hammer curls work through a movement called elbow flexion, which is bending the elbow. This movement is the primary job of the biceps. Grip a dumbbell in each hand with your palms facing each other and your arms pointing straight at the floor. Flex your elbows to bring the top of the dumbbells close to the front of your shoulders and then slowly lower the weights back to the starting position.

Seated Triceps Extensions

Seated triceps extensions are an exercise for the muscle group on the back of your upper arm. Sculpted triceps help you avoid bat wings, the nickname for droopy underarms that hang like wings when you hold your arms out to the sides. Sit on an exercise bench, chair or stability ball with your knees bent and feet apart on the floor. Hold a dumbbell in both hands with your fingers interlaced around the bar and extend your arms straight above your head. Keep your elbows near the sides of your head and bend your arms to lower the dumbbell behind your head. Raise the weight overhead again by straightening your arms to complete one rep.

Dumbbell Supination and Pronation

The dumbbell supination and pronation is an exercise that targets the forearms. The forearm muscles rotate the forearm, move the wrist and assist with bending the elbow. Sit and grip a dumbbell in each hand with your wrists straight and your palms facing each other. Rotate your forearms so your palms face up. Rotate your forearms 180 degrees so your palms face the floor. Bring them back to face inward to complete one rep. The first action is called supination and the second is pronation.

Dumbbell Shoulder Flexion

Dumbbell shoulder flexion targets the shoulders, but it also works the short head of the biceps. The short head is one of the two muscles on your biceps and it is the one that creates the peak that gives the biceps its rounded shape To perform dumbbell shoulder flexion, hold your arms straight against the front of your body with a dumbbell in each hand and your palms facing your thighs. Raise your arms to face height without bending the elbows. Lower your arms slowly to your thighs to complete one rep.