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Arm Exercises
| BICEPS
CURL: This is an isolation movement. It works
the biceps muscle of the upper arm. They can be performed with a
barbell or
dumbbells or an E-Z curl bar. They can be performed while standing up
or
sitting down or across a preacher bench. Grab the bar with a medium
grip, arms
extended, with the palms facing outward. Use the biceps muscles to curl
the
weight upward toward the body. Lower the weight and repeat. Do not use
your
body to swing the bar up. Use a smooth controlled motion and make the
biceps muscles
do the work. |
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| TRICEPS
EXTENSIONS: This is an isolation movement. It
works the triceps muscles of the upper back arm. They can be performed
with a
barbell or dumbbells or an E-Z Curl bar. They can also be
performed on a cable
pulley machine. You can do them standing up or sitting down or laying
down. Lay
down on a bench. Grab the bar with a narrow grip. Extend the arms
straight up.
Lower the bar down until your knuckles touch your forehead. Extend your
arms
back to the top. Make the triceps muscle do the work. |
| REVERSE
CURL: This exercise works the back of the
forearm and the lower part of the biceps muscle. The best way to
perform this
exercise is with an E-Z Curl Bar. Stand with the arms extended
downward. Grab
the bar with a medium grip with the palms facing toward your body. Curl
the bar
upward and make the biceps and forearms do the work. Do not use your
body to
swing the bar up. This exercise can also be performed on a preacher
bench. |
| WRIST
CURL: This is an isolation movement. It works
the inside muscles of the forearm. They can be performed with a barbell
or a
dumbbell. Sit down on a bench with the knees close together. Grab the
bar with
a narrow grip with the palms facing upwards. Rest the back of your arms
on your
knees. Curl the bar toward you. |
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