The triceps, the muscles on the backs of the upper arms, cause extension of the lower arm. The biceps are on the front of the upper arm and cause flexion of the lower arm. When your lower arm moves toward your upper arm, you are flexing. When you straighten your arm, you are extending. These are the motions involved in arm exercises that target these major muscle groups. As far as the forearms are concerned, they automatically get worked when you grip something. You can also single them out with specific exercises.
Close-Grip Bench Press
Close-grip bench presses are done with a workout bench and weighted barbell. Lie face up on the bench, and grab the bar with a slightly less than shoulder-width grip. Push it off the supports and hold it directly above your chest. Lower it down to lightly touch your chest, and push it back up. Stop just short of locking your elbows and repeat. Keep your arms in close to your sides when you do this exercise.
Dips
Dips are triceps exercises that can be performed with a weight bench. Place your hands on the edge of the bench and walk your feet forward until your legs are straight. Ground your heels on the floor and point your toes up toward the ceiling. Lower your body until your upper arms are parallel to the floor. Push back up and repeat.
Barbell Curls
Barbell curls are done from a standing position with a weighted barbell. Stand with your feet shoulder-width apart and hold the bar with a shoulder-width underhand grip. Rest the bar against your thighs and lift it up toward your chest. Squeeze forcefully, lower the bar back down and repeat. Keep your core tight, your back straight and your eyes looking forward throughout the exercise.
Twist Curls
Twist curls are executed with a pair of dumbbells and a workout chair. Sit on the chair with your arms hanging down at your sides. Turn your palms so they face each other, and lift the weights up toward your chest. Twist your wrists as you do this so your palms are facing your chest. Squeeze forcefully, lower the weights back down and repeat.
Reverse Curls
Reverse curls work your forearms and biceps simultaneously. Stand with your feet shoulder-width apart while holding a barbell with an overhand shoulder-width grip. Lift the bar up in front of your chest and squeeze forcefully. Feel the contraction in your forearms and lower biceps. Lower the bar down and repeat.
Wrist Curls
Wrist curls are performed with a dumbbell. Sit on the end of a bench with your feet flat on the floor. Hold a dumbbell in your right hand, with your forearm flat across your right thigh and your palm facing up. Place your arm in a position that has your wrist just past your knee. Lower the weight toward the floor by bending your wrist. Open your palm to let the dumbbell roll down your fingers slightly. Roll your fingers back around the dumbbell and bend your wrist to lift the weight up. Squeeze forcefully, lower the dumbbell back down and repeat. Do a set and switch arms.
Member Comments