Your arm muscles assist during most chest or back exercises, so if you're in a hurry, the most efficient way to get a full-body workout is by focusing on the largest muscle groups. But if you have the time for a few specific arm exercises, you can build extra strength, endurance and definition in your biceps, triceps and a couple of arm muscles you may not have known you have -- the brachialis and brachioradialis.
Biceps Curls
Biceps curls are a gym staple, because they're simple and effective. Keeping your palms face-up throughout the exercise works both the biceps and the brachialis, which sits between the biceps and your humerus. Stand or sit with a dumbbell in each hand, or hold a barbell in a palms-up grip. Bend your arms at the elbow, curling the weight or weights up as close to your shoulders as possible without swinging your elbows forward.
Hammer Curls
Your biceps and brachialis aren't the only pulling muscles in your arm. The brachioradialis crosses from your upper arm to your forearm and works most powerfully to bend the elbow when your hand is in a thumbs-up position. You can work the brachioradialis by doing biceps curls with your palms turned in toward each other -- also known as hammer curls. Every time you curl the weights, bring your thumbs as close to your shoulders as possible without swinging your elbows forward.
Concentration Curls
Concentration curls require only one dumbbell and are an excellent chance to literally concentrate on proper form and technique, getting the best pump possible out of your workout. Sit on a weight bench, knees spread, with a dumbbell in your right hand. Lean forward slightly, keeping your back flat, so you can lean your right elbow against the inside of your right thigh. Focus on keeping your elbow as still as possible as you curl the weight up toward your shoulder, then lower it.
Triceps Kickbacks
Triceps kickbacks are like concentration curls for the back of your arm. You can focus your full attention on one arm at a time and only need one dumbbell to get a good workout. Place your right knee on a weight bench. Lean forward, keeping your back flat and supporting yourself with your right arm on the bench. Grasp a dumbbell in your left hand, with your left elbow close against the side of your body. Swing your arm straight, raising the dumbbell, and then bend your arm -- without lowering your elbow -- to complete the repetition.
Triceps Pushdowns
This exercise saves you time by working both arms at once. Attach a V-handle to a high cable pulley and stand close to the pulley, facing it. Place one hand on either side of the handle, with your palms facing down and your arms held straight. Avoid the common error of leaning down onto the handle, using your bodyweight to make the exercise easier. Instead, squeeze your abs and imagine that a string runs through your spine and out the top of your head, pulling you upright.
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