Fitness Book

To get your biceps and triceps in great condition, whether just toning up or wanting to perform, the exercises found in this article will help.  Getting the arms in shape is actually easier than one might think.  By using the right exercises and being persistent, you will begin to notice a significant difference.

Just remember that regardless of the exercise, you want to use only enough weight to do the desired number of repetitions and nothing more.  Then, be sure you warm up prior to exercising, by preparing the muscles so you do not sustain injury.  After exercising the biceps, you want to make sure you rest a day before doing them again.  This way, the muscles will have time to relax and build stronger.  For beginners, choose about two exercises of two sets and 14 to 16 repetitions.  For intermediate exercise, choose three exercises, three sets, and six to eight repetitions, and then for advance, you want three exercises, three sets, and 10 to 16 repetitions.

Bicep Curls

For this arms workout, hold dumbbells in your hands, with the palms facing out and the elbow bent slightly.  Then with the abs tight, bend the elbows and bring the weights toward the shoulders but without touching.  Make sure the elbows do not move back and forth.  Instead, slowly lower the weights back down but without straightening the arm completely.  The reason is that you want to keep tension on the muscles.

Concentration Curls

With this exercise, you would kneel down on the floor or you could sit on a bench, holding a dumbbell.  Place the back of the upper arm on the inner thigh, leaning into the leg so you can raise the elbow slightly.  Next, raise the dumbbell to the front of the shoulder, lowering it until the arm is almost completely straightened.

Hammer Curls

For hammer curls, you want to hold onto some type or resistance, keeping the palms facing one another and the elbows bent slightly.  With the abdominal muscles tight, bend the elbows and bring the weights up toward the shoulders but not touching.  Slowly lower down the weights back down but without straightening the arm entirely.

Kickbacks

With weights in hand, you will bend over parallel to the floor, keeping the abs engaged.  Now, bend the elbows while pulling them even with the back.  Straighten out the arms behind the body, squeezing the triceps and then bring them slowly back down.

Tricep Extension

For this arms workout, you can sit or stand but hold onto the dumbbell with both hands, keeping elbows bent behind the head at 90 degrees.  Then, straighten the arms while squeezing the triceps.

Tricep Press

Also known as, Skull Crushers, this exercise starts with you lying on a bench while holding onto a light weight barbell with the hands being shoulder width apart and palms out.  Bend the elbows to 90 degrees and then lower the weight toward the head.  While doing this, squeeze the triceps and then push back to the starting position.

Tricep Dips

Sitting on a bench or ball, place the hands to your side by the hips.  Bring the hips in front of the bench or ball, bending the elbows so they are no lower than 90 degrees.  Now, push the body back up, making sure not to lock the elbows.

Close Grip Bench Press

Lying on a bench, hold onto a barbell with a narrow grip, keeping the palms facing out.  Lower the weight down toward the ribcage, bringing the elbows below the body.  Squeeze the triceps to push the weight up to the starting point again.

As you can see, you have many excellent exercises from which to choose, far more than mentioned in this article.  The key is being consistent.  By working the arms every two to three days will get the best results.  Within a month, you will begin to notice better definition and then in a few more months, serious change.

In addition to these, there are many additional exercises that will focus on giving you an incredible arms workout.  However, even aerobic type exercises are beneficial for toning arms and building muscles.   For instance, swimming is a great option, which works all parts of the body to include legs, back, stomach, and arms.  This all-around activity is not only beneficial from a health perspective but it is also fun.

You could also consider martial arts, which also helps build muscle in legs and arms.  For this, you have many different forms of martial arts from which to choose but be sure you look them over carefully in that some focus more on legs while others are more beneficial to an arms workout.  For instance, you could check out Jujitsu, an great option.