How can I improve the way my arms look?
Impressive looking arms commend respect and display your dedication. Beefing up your arm muscles will give you a firmer handshake, a definite plus during all those job interviews. Or you might simply derive satisfaction from rolling up your sleeves and unveiling your powerful "guns" as you say: "Feel this!"
Whatever your reason might be for wanting to sculpt your arms, scientific research demonstrates that regular weight-training program produces important benefits for your entire body.
Arms 101
Biceps
Upper-arm muscle on the front that bends your arm at the elbow. It consists of two heads, the outer head(long) and inner head(short). The outer head forms the peak of your bicep, and you can target it by keeping palms closer together when preforming exercises.
Triceps
A horse-shoe shaped muscle on the back of your upper-arm. All three heads (lateral, medial, long) work in conjunction to extend your arm at the elbow. This is the muscle that takes up 2/3 of your upper-arm, and should be the focus of your training to develop mass.
Forearms
Group of muscles on lower arm that both flex (inside portion) and extend (outer portion) your palm and fingers. Brachioradialis is a larger muscle close to your elbow that works together with the biceps. This is your handshake muscle. They get plenty of work with biceps and triceps exercises, as well as during everyday chores.
Exercises
Equipment: Selecttech Bowflex Dumbbells 52.5lbs
Preform this workout once a week in addition to your regular exercises. Always warm-up before weight training workout.
Biceps
-Wide curl
| *Position palms up, forearms on the outside of your body. Curl weight up without any movement at the shoulder, both arms together. 12 repetitions |
| *Turn palms in, curl both arms. 8 repetitions |
| *Palms up, elbow resting on upper thigh, curl dumbbell up one arm at a time. 8 repetitions each arm |
| *Begin with palms in, keeping forearms on inside of your body. As your curl weight up, start turning palms up, two arms at a time. 3 sets, decrease weight by 5lbs after each set. 8 repetitions each, limit rest. |
Triceps
-Chair dips
| *Grasp edge of chair, lower down while keeping elbows in. 12 repetitions |
| *Hold dumbbell overhead with both arms, palms up, elbows by your ears. 8 repetitions |
| *Sit in chair, press pair of dumbbells overhead |
| *Bring elbows to your side, extend both dumbbells back |
