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Diet and Weight Loss Topics..

You are here : home > Diet and Weight Loss > Weight Loss through Exercises > Exercise for Arms

Exercise for Arms

Arm exercises are beneficial for getting rid of flab and building muscles. Do you want to practice arm exercises? Read on to find about the exercises for your arms.

Before discussing the exercises for the arms, lets note that the arm muscles primarily comprises of the biceps, triceps and forearms. Biceps are those that are on front of your upper arms, and there are two heads of the muscles, the name comes in from there. The triceps are on the back of the upper arm. The forearms have three muscle groups viz., flexors, extensors and supinators.

It is very important that the arm exercises are learnt correctly as it each of the muscle groups is important in our regular activities. For instance, you use the biceps when you are doing any sort of rowing movement of the back. You are using your triceps while doing any sort of pressing movement involving your chest or shoulders. You are using your forearms when you are gripping weights. Given below are few exercises for arms:

Standing Barbell Curls

This exercise works out your biceps and forearms. Hold a barbell with an underhand grip. Your feet should be shoulder width apart as you stand straight. Now hang the barbell at arm’s length in front. Remember, your elbows must be close to your torso all the while. Now use your biceps to curl the barbell up to the shoulder level. You can move only your forearms for this. Hold on to this position for a second; you will feel your biceps contract. Then lower the barbell and return to the original position slowly. This should be repeated in 3 to 5 sets.

Standing Dumbbell Curl

Hold a pair of dumbbells and stand with your feet at shoulder width apart. Hang the dumbbells at arm’s length on either side of your body. Note that your elbows are never away from your torso. Now use your biceps to curl the dumbbells up to your shoulder level by moving just your forearms. Rotate your hands, your palms must be facing top upwards. Hold on this position for a moment, you will feel the biceps contract. Slowly return to the original position by slowly lowering the dumbbells. Repeat in sets of 3 to 5.

Preacher Curls

Sit on a preacher bench. Let your arms lie flat on the pad, the palms should face up. Now ask your training partner to hand you the barbell. Lower it till your elbows are straight and your biceps feel the stretch. Now use your biceps to curl the barbell up to the shoulder level by just moving your forearms. Then lower the barbell to your original position slowly. Hold on to this position for a moment in order to stretch the biceps. Repeat in sets of 3 to 5.

Lying Barbell Extensions

This exercise acts on your triceps. Lie on your back on a flat bench. Your feet should be shoulder width apart on the sides of the bench. Ask your training partner to hand you a barbell. Hold it in a way that your hands are a little narrower than your shoulder width. Now press the barbell upwards till it stands at arm’s length above your shoulders. Then lower the barbell in an arc motion by using just your forearms; it should be held only an inch above your forehead. Now push the bar back up using your triceps in an arc motion to the original position. Repeat in sets of 3 to 5.

Reverse Curls

This is a forearm exercise where you grip the barbell with your hands placed shoulder width apart. The palms must face down as you stand upright with your feet at shoulder width apart. Now hang the barbell in front of you at arm’s length. Note that your elbows must be close to your torso all the while. Then curl the barbell up to your shoulder level by using just your forearms. Hold on to this position for a moment and you will feel the peak contraction. Lower the barbell to the original position and repeat in sets of 3 to 5.

The above exercises are fun and fast paced and focus on arms, shoulders and chest. The arm exercises help in developing and toning the arms. Overtraining the small muscle groups of the arms should be avoided. The importance of arm exercises is evident in exercises of chest, back and shoulder. Arm exercises not only tone the muscles but also strengthen them. The key is in doing the arm exercises correctly and taking a healthy diet. So exercise your way to a toned and tight biceps, triceps and forearms.

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