The muscles of your upper arm, the biceps and triceps muscles, are responsible for flexing and extending your arm respectively. Your biceps is a two-headed muscle that is located on the front of your arm to allow for the flexing of your elbow when performing pulling motions, while the triceps is a three-headed muscle located on the back of your upper arm that allows for the extension of your arm in movements that involve pushing.
Standing Curl
This exercise can be performed using a barbell or a pair of dumbbells. It helps work the biceps muscle because of the flexing of your elbow against resistance of the weights. Stand with a barbell or pair of dumbbells in each hand with your palms facing away from your body and your arms extended in front of your body. Stand with your feet about shoulder-width apart and bend your arms to lift the weight up and toward your chest. When you complete this motion, your palms should be facing your body. Use a slow and controlled motion to return to the starting position. Repeat.
Concentration Curl
Like the standing curl listed above, this exercise focuses your workout on your biceps. Sit on a bench with a dumbbell in the hand of the arm you wish to exercise. Lean over and support your elbow on the inside of your knee, with your palm facing the inside of your body. Begin bending your arm to lift the weight upward until the weight nearly touches your opposite shoulder. Hold this position for a second and then use a slow and controlled motion to return to the starting position. Repeat until you can't perform another repetition of this exercise.
Bench Press
This exercise helps strengthen your triceps muscle due to the pushing action. Lie back on a flat bench with a loaded barbell positioned on the rack. Reach up with both hands and place your hands on the barbell at a little more than shoulder-width apart. Lift the weight off the rack and bend both arms to lower the weight down toward the center of your chest, stopping just before contact. Use the muscles of your triceps to push the weight back up. Repeat until you can't do anymore repetitions.
Lying Triceps Extension
This exercise, often called the "skullcrusher," is performed by lying down on your back on a bench with a barbell or curl bar in your hands, with your palms facing away from your body. Hold the weight above your head with your arms extended. Bend both elbows at the same time to lower the weight down toward your head. Pause for a second and use the muscles of your triceps to straighten both arms to return to the starting position. Repeat.
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