Arm Strengthening Exercises
March 19, 2009
You might not realize it, but the condition of your arms tells everyone you meet a great deal about the kind of shape you are in. When your arms are soft and flabby, people tend to think that you are lazy, eat irresponsibly, and don’t take care of yourself. On the other hand, if your arms are nicely tone, the people that you meet assume that you are healthy, active, and enjoy life. The best way to make sure that your arms leave people with a good impression about your personality is to do some simple arm strengthening exercises.
Your biceps are the easiest muscle in your arms to strengthen and tone. Your bicep is the muscle on the front of your upper arm. The bicep’s job is to flex your elbow and rotate your forearm. One of the best ways to strengthen your bicep is with an exercise called the standing barbell curl.
To do the standing barbell curl, you will need a flat place to stand and a barbell. Stand so that your feet are shoulder width apart. Your head should be held at a proud angle and your eyes should be staring straight ahead. After taking several deep breaths, you should grip the barbell with an underhand grip. Keep your elbows tucked against your sides as you slowly lift the barbell towards your chest. Hold the barbell against your chest for a second before slowly lowering it. Do three sets of ten repetitions each.
After working on your bicep, you need to focus on your triceps. The tricep is opposite to your bicep and is in charge of straightening your elbow. The tricep is the most difficult muscle in your arm to tone. The triceps dumbbell extension is an excellent exercise for developing your triceps.
To properly perform the dumbbell extension, you should stand in the same position you were in while doing the standing barbell curl. In one hand you should hold one lightweight dumbbell. Straighten your arm so the dumbbell is held straight up in the air above your shoulder. Allow your knees to bend slightly while you swing the dumbbell in a slow arc behind your head, stop when your elbow is at a ninety degree angle. Return to your starting position. Again, do three sets of ten repetitions each.
Your forearm is the part of your arm between your wrist and elbow. An exercise that will develop this part of your arm is called the reverse curl. This particular exercise is very similar to the standing barbell curl except instead of an underhand grip on the barbell you will use an overhand grip.
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