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How to Get Strong Arm Muscles

Strong arms look and feel good. From your shoulders to your wrists, strength in your arms comes from three muscle groups: the biceps, triceps and forearms. Your muscles respond with improvements when you challenge them beyond their comfort zone. Perform your workout two or three days a week with at least one day of rest in between sessions for muscle recovery. A variety of movements is also required to target the muscles for well-rounded strength

Bulging Biceps

  1. Select a resistance you can curl for one to three sets of five to eight repetitions. Increase the number of repetitions between eight and 12 if you are new to strength training, and until your form is good enough to support the use of a heavier weight and fewer repetitions. Increase the weight when three sets of eight repetitions is easy.

  2. Perform an exercise for the short head of the biceps by curling your arm against a resistance with your palm facing up. For example, hold onto a barbell with both hands. Position your hands shoulder-width apart. Stand and position your elbows against your sides with your arms straight down and your palms facing forward. Exhale, bend your elbows and raise the weight toward your shoulders. Inhale and return to the starting position.

  3. Include an exercise for the long head of the biceps by curling your arm against a resistance with your palm facing in. For example, hold onto a dumbbell in each hand with your arms at your sides and your palms facing in. Exhale, bend your elbows and hammer curl the weight toward your shoulder. Inhale and return to the starting position.

  4. Do an exercise for the muscle that crosses from your upper arm to your lower arm by curling with your palms facing down. For example, hold onto a barbell with your hands spaced at shoulder-distance apart. Position your palms toward your legs. Exhale, bend your elbows and curl the weight toward your shoulders. Inhale and return to the starting position.

Terrific Triceps

  1. Select a triceps exercise that positions your hands facing palms up. For example, perform a triceps pulldown using a straight bar attached to a cable machine. Hold onto the bar with both hands with your palms facing up. Tuck your elbows into your sides. Exhale and pull down on the bar until your arms are straight. Inhale and slowly bend your elbows to a 90-degree angle.

  2. Do a triceps exercise that positions your hands facing palms down. For example, do triceps dips off the edge of a chair. Sit on a chair with your knees bent and feet flat on the floor. Place your hands next to your hips with your fingertips hanging off the edge of the chair. Slide your hips off the chair. Bend your elbows and lower your torso. Straighten your arms as you contract your triceps.

  3. Include a triceps exercise that positions your palms facing in. For example, sit at a triceps extension machine. Hold onto the handles with your palms facing each other. Place your elbows in the middle of the pad. Exhale as you straighten your arms and push down the handlebars. Inhale as you bend your elbows and return to the starting position.

Fabulous Forearms

  1. Perform forearm extension exercises such as the dumbbell wrist curl. Sit with your forearms resting on your thighs. Position your hands to hang off the edges of your knees with your palms facing down. Hold onto a dumbbell in each hand. Extend your wrists by raising the backs of your hands toward your forearms. Then, release and let your palms fall toward your shins.

  2. Perform forearm flexion exercises such as the dumbbell wrist curl. Sit with your forearms resting on your thighs and your feet flat on the floor. Position your hands to hang off the edges of your knees with your palms facing up. Hold onto a dumbbell and flex your wrist by raising your palms toward your forearms. Inhale and release as you bring the backs of your hands toward your shins.

  3. Select a light weight to begin with and then gradually increase to a weight you can lift for one to three sets of eight to 12 repetitions. (REf. 1)

    Warning

    Speak with your physician before you begin a strength-training routine.

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About the Author

A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.

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