Written by For a beginner, it’s helpful to split the various body parts up and look at each one individually. For the purposes of the following articles we will break them down into the areas listed below:
In this article we’ll concentrate on the arms and introduce a few exercises which will help on the road to toning and muscle building. We can now break the arms down into three further categories which are:
- Biceps
- Triceps
- Forearms
Before attempting any of the exercises, it’s important to warm up as explained on this page.
Basic Biceps Exercises
- The Bicep Curl – the most basic of all arm exercises. This can be performed with a single dumbbell or two-handed barbell. As a beginner you may need to experiment with the size of the weights to complete the exercises. If using a barbell, place your hands shoulder width apart on the bar. Stand up straight with your shoulders back and the arms and weight straight down. Slowly lift the bar or dumbbell, bending the arm at the elbow until the forearms are vertical. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.
- The Hammer Curl – similar to the bicep curl but using a dumbbell specifically. Here, begin with your arms by your side holding the weight with your fingers facing inwards towards your leg. Retain this hand position as you lift the weight up slowly until your forearms are nearly vertical then lower again. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.
Basic Tricep Exercise
- Tricep Extension – You will need a smaller weight for this exercise than for the bicep workouts. Again, test the weights before starting the exercise proper. Take the dumbbell in your hand and lift it above your head so your arm is pointing straight up. Then, moving only your forearm, lower the weight down slowly behind your head and raise it up again. You will find you need to tilt your head forward slightly. Make sure your back is straight and your upper arm remains still. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.
Basic Forearm Exercise
- Reverse Barbell Curl – it’s another curl but this one targets the forearms. Pick your weight as before and grab the barbell with your hands at shoulder width but this time with an overhand grip. Begin with the forearms straight down and slowly raise the bar until your forearms are almost vertical, then lower the bar to the starting position. Keep your back straight at all times. Perform three sets completing 8 – 12 repetitions (reps) with each exercise.