If you're looking for some good upper arm exercises, you've come to the right place. I'm only going to list two of them - one for the biceps and one for the triceps - but these 2 upper arm exercises are my personal favourites.
I try to incorporate these exercises into a lot of the programs I design for my clients. So not only have I personally experienced great results with them but I've witnessed many others (my clients) experience great results as well.
Upper Arm Exercises
The first of the arm exercises is a movement for the triceps. The triceps - as you may or may not know - are located at the back of the upper arm and regardless of whether you're training for weight loss or training for muscle gain, your triceps shouldn't be overlooked.
Guys, the triceps are actually larger than the biceps so if you're trying to get big arms, you really need to make training your triceps a priority. And ladies, I know that the back of your arm is a problem area and yes, it's true - you're actually prone to store fat there, which certainly sucks for you! But don't worry, here's the solution..
Decline Triceps Extensions: Studies actually indicate that this is the absolute most effective exercise for the triceps. Performing the traditional lying triceps extension using a decline bench increases the difficulty of the movement and delivers a much more efficient muscle contraction - which of course, delivers better results!
And as for the biceps - which are located at the front of the upper arm - I find the best exercise to be..
Standing Dumbbell Curls: Nothing incredibly original here. Dumbbell curls are one of the most popular exercises but there's a few techniques that should be implemented to get the most out of your efforts. First, you should rotate your palms upwards as you draw your hands towards your shoulders.
Doing so will enable you to get a more efficient contraction within the biceps because they actually play a role in rotating your palms upwards. The second trick is to perform as many simultaneous repetitions as you can and once you reach exhaustion, you then perform the curls one arm at a time as this will provide a longer rest period between repetitions - which will enable you to get a little more out of each set.
But How Do I Even Perform These Exercises?
No problem there! You can view step by step instructions and even video demonstrations on how to perform both of these exercises - as well as many others - by clicking the links below..
Standing Dumbbell Curls
And..
Lying Triceps Extensions
Enjoy!
Article Source: http://EzineArticles.com/?expert=Bill_Forestell
