Top Ten arm Exercises

Why This Exercise is Important: Hammer dumbbell curls is one of the most popular arm exercises people ... start with 8-10 reps for 1-2 sets of hammer dumbbell curls.

The incline dumbbell curls can be done following this exercise. Preacher curls should be included in your training also. They work the short head of the biceps. This will ensure that you have balanced biceps and overall symmetry. View our extensive database of exercise guides for a comprehensive list of exercises that target the biceps.

The exercise targets multiple muscles located in your arms such as the biceps and forearms, as well as the front deltoids (shoulders) as stabilizers. A good thing about this exercise is that the EZ bar takes a great amount of strain off of the wrists, while still stimulating the arm muscles very well.

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.

Once you're comfortable with the Zottman curl as it's described here, try the reverse method: Start with your palms facing down, reverse-curl the dumbbells up, pause and squeeze, rotate your palms up and slowly lower the weights to the start.

EXERCISE 5 Wide-grip standing barbell curl This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

Perform the curl while keeping your torso erect (no arching your low back) or without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement.

Strengthening your triceps — the muscles that run on the backside of your upper arm, from your shoulder to your elbow — is one way to easily tone your arms. A basic bodyweight exercise, triceps dips don't require much equipment: if you don't have a bench, you can always do them on the ground.

Instead of struggling to get this exercise right, try these moves designed by Chelsea Dornan, National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City, to work your arms even better than push-ups.

Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.

Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.

Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight, and keep the ...

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Find the best exercises with our Exercise Guides and build your perfect workout. ... Close-Grip Barbell Bench Press Instructions Lie back on a flat bench.

Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling.

Triceps Pushdown Instructions Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor.

Barbell Curl Instructions Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

Dumbbell Alternate Bicep Curl Instructions Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

Standing Biceps Cable Curl Instructions Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso.

Your wrist can hang over your knees and the same movements as mentioned above can be performed. You can also use a dumbbell instead of a barbell. Alternative Exercises for Palms-Up Barbell Wrist Curl Over A Bench

A barbell curl is a sagittal plane resistance exercise performed by flexing and extending either a dumbbell, barbell, or resistance band. Bicep curls A barbell curl is a sagittal plane resistance exercise performed by flexing and extending either a dumbbell, barbell, or resistance band.

Muscles Targeted: Two arm dumbbell curls target your biceps and your forearms. Depending on your grip and how you raise them, you can target different parts of the bicep and forearm. If you raise them with your palms facing down then you are bringing your forearms more into play. If you raise them with the palms up then your biceps are shouldering most of the load. It is common for lifters to supinate (rotate) their wrists when lifting the dumbbells up to change the stress on their biceps.

Other Exercises To Use: Although this exercise maximizes the focus on the biceps, you should also focus your attention on training your triceps in order to build symmetry in your arms. A great arm workout with the cable machine would include standing cable curls and two arm overhead cable curls for your biceps along with straight bar pushdowns and bodyweight bench dips for your triceps.

The reverse-grip bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience.