These basic exercises will develop the strength in your arm muscles.
By Rick Morris
REVERSE BICEPS CURL
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Standing upright, grasp the weight with your palms facing towards the front of your body.
Contract your abdominal muscles to stabilize your trunk and spine.
Keep your upper arms against your ribs and perpendicular to the floor.
Slowly raise the weight by flexing your arms at your elbows. Keep your upper arms stationary. Raise the weight to the limit of your natural motion.
Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your body still and straight
Control the weight throughout the exercise.
BICEPS CURL
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Standing upright, grasp the weight with your palms facing away from the front of your body.
Contract your abdominal muscles to stabilize your trunk and spine.
Keep your upper arms against your ribs and perpendicular to the floor.
Slowly raise the weight by flexing your arms at your elbows. Keep your upper arms stationary. Raise the weight to the limit of your natural motion.
Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your body still and straight
CONCENTRATION CURL
This exercise can be performed using dumbbells, cable machine, or resistance bands.
TECHNIQUE
Sit on the bench; hold the weight in your hand with your palm facing away from your body. Rest your elbow against your leg, just above your knee.
Contract your abdominal muscles to stabilize your trunk and spine.
Slowly raise the weight by flexing your arm at your elbows. Support your upper arm with your elbow resting on your leg. Keep your upper arms stationary. Raise the weight to the limit of your natural motion. Concentrate on squeezing your bicep muscle.
Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Keep your body still. Do not rock back and forth.
HAMMER CURL
This exercise can be performed using dumbbells, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Standing upright, grasp the weight with your hands in a neutral position, like you are carrying a candle or glass of water.
Contract your abdominal muscles to stabilize your trunk and spine.
Keep your upper arms against your ribs and perpendicular to the floor.
Slowly raise the weight by flexing your arms at your elbows. Keep your upper arms stationary. Raise the weight to the limit of your natural motion.
Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your body still and straight
Control the weight throughout the exercise.
LYING TRICEPS EXTENSION
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine or resistance bands.
TECHNIQUE
Lay flat on the bench. Grasp the weight in your hands with your palms facing toward your feet. Start with your arms fully extended and perpendicular to the floor. Do not lock your elbows.
Contract your abdominal muscles to stabilize your trunk.
Slowly lower your upper arms until your hands are at approximately forehead level. Keep your upper arms stationary. At this point, your elbows should be pointing towards the ceiling.
Slowly press the weight back up until your arms are fully extended. Keep your upper arms stationary and your torso flat and straight.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
Concentrate on keeping your upper arms stationary.
REVERSE BICEPS CURL
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Standing upright, grasp the weight with your palms facing towards the front of your body.
Contract your abdominal muscles to stabilize your trunk and spine.
Keep your upper arms against your ribs and perpendicular to the floor.
Slowly raise the weight by flexing your arms at your elbows. Keep your upper arms stationary. Raise the weight to the limit of your natural motion.
Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your body still and straight
Control the weight throughout the exercise.
SITTING TRICEPS EXTENSION
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine or resistance bands.
TECHNIQUE
Lay flat on an incline bench. Grasp the weight in your hands with your palms facing away from your body. Start with your arms fully extended over your head and perpendicular to the floor. Do not lock your elbows.
Contract your abdominal muscles to stabilize your trunk.
Slowly lower your upper arms until your hands are behind your head. Keep your upper arms stationary. At this point, your elbows should be pointing up and slightly forward.
Slowly press the weight back up until your arms are fully extended at the original starting position. Keep your upper arms stationary and your torso flat and straight.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
Concentrate on keeping your upper arms stationary.
TRICEPS KICKBACK
This exercise can be performed using dumbbells, barbell, cable machine or resistance bands.
TECHNIQUE
Support yourself on a bench with one knee and one arm. Your back should be straight and parallel to the floor.
Contract your abdominal muscles to stabilize your trunk.
Grasp the weight with your hand in a neutral position like your are holding a candle or a glass of water. Pull the weight up so your upper arm is parallel to your body and the floor. Keep your upper arm stationary and next to your torso. Your lower arm should be perpendicular to the floor.
Slowly press the weight back until your arm is fully extended. Your arm should be parallel to the floor with the weight behind your hip.
Slowly allow the weight to drop back down to the starting position. Keep your upper arm stationary and next to your torso.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
Concentrate on keeping your upper arms stationary.
Control the weight throughout the exercise.
TRICEPS PUSHDOWN
This exercise can be performed using single or multi-station machine, cable machine or resistance bands.
TECHNIQUE
Stand facing the bar. Grasp the bar with your palms facing down and your hands about 12 to 15 inches apart Your hands should be at the level of your lower chest. Keep your upper arms next to your torso.
Contract your abdominal muscles to stabilize your trunk and spine. Keep your back flat and straight. Do not allow your back to arch or curve.
Slowly press the weight down until your arms are fully extended. Keep your upper arms stationary and your elbows next to your torso. Do not lock your elbows at any time.
Slowly allow the bar to return back to its starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the downward portions and inhale on the return portion.
Do not arch your back. Keep your abdominal muscles contracted and your back flat and straight.
Do not lock your elbows at any time.
WRIST EXTENSION
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Sit on the end of a bench with your feet flat on the floor. Grasp the weight with your palms facing down. Lean forward with your elbow and forearm resting on your thigh. Your wrist should extend slightly beyond your knee.
Raise the weight by extending your wrist (bending them backward). Slowly allow the weight to return by flexing the wrist.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Keep your elbow and forearm still and resting on your thigh.
WRIST CURL
This exercise can be performed using dumbbells, barbell, single or multi-station machine, cable machine, or resistance bands.
TECHNIQUE
Sit on the end of a bench with your feet flat on the floor. Grasp the weight with your palms facing upward. Lean forward with your elbow and forearm resting on your thigh. Your wrist should extend slightly beyond your knee.
Open your hand, extend your wrist and allow the dumbbell to roll down to your fingers. Raise the weight by flexing your fingers and wrist.
THINGS TO WATCH OUT FOR
Breath throughout the exercise.
Exhale on the upward portions and inhale on the downward portion.
Keep your elbow and forearm still and resting on your thigh.
Control the weight throughout the exercise.
ULNAR FLEXION
This exercise can be performed using spin-lock dumbbells or common hammers of various weights.
TECHNIQUE
Stand upright or sit on the end of a bench with your feet flat on the floor. Grasp the handle of the hammer with the head of the hammer pointing backwards. Stand or sit upright on the bench with your arm hanging straight down.
Slowly raise the head of the hammer until it nearly touches the back of your forearm. Keep your arm in a straight and vertical position throughout the exercise. Slowly return to the starting position.
THINGS TO WATCH OUT FOR
Breath throughout the exercise. Exhale on the upward portions and inhale on the downward portion.
