There's something just so gratifying about having lean, well-shaped biceps and triceps that it makes all the hours in the gym seem well worth it.
The upper arm is made up of two primary muscle groups—the biceps and the triceps. A lot of lifters just train the biceps; however, the triceps make up two-thirds of the upper arm mass. Thus, it is extremely important to focus on triceps training as much or more than biceps training if you want to build strong, healthy arms!
Standing Barbell Curls
Your feet should be roughly shoulder-width apart. Grab the bar with your shoulders squared and your chest up. Before starting the actual weight lifting curl, you'll also want to bend your knees a little.
The Weight Training Exercise: Now, contract the biceps slowly, keeping the arms "glued" to your sides. Try visualizing the barbell moving out and up in an arc with the elbows being the center of the arc. Don't arch your back or sway backward or forward in an effort to recruit gravity or momentum to lift the weight for you.
As you do your weight lifting reps, always lower the weight slowly instead of just letting it fall. This downward movement—known as the "eccentric" phase—is where the muscle does most of its work and, consequently, causes the most muscle growth.
Caution: Don't round your shoulders during the weight lifting exercise. This takes emphasis off the biceps.
Seated Dumbbell Curls
Sit up straight or on a weight training bench, keeping your back flat against the bench. Keep your shoulders squared and your chest elevated. Grab a pair of weight training dumbbells. In the starting position, your arms will be hanging straight down.
The Weight Training Exercise: With your palms in the up, or supinated, position, curl the dumbbells toward your shoulders.
Tip: Concentrate on the "squeeze" in the biceps.
Lying Overhead Triceps Extensions
Find a flat weight training bench. Simply grasp two dumbbells at shoulder-width grip, and lie back onto the weight training bench.
The Weight Training Exercise: Slowly lower the weights backward and down in an arc toward your forehead until your elbows form 90-degree angles. Slowly raise the weights, again making sure not to move the upper arms during the weight lifting exercise.
Tip: Keeping your hands in a "hammer" position throughout the weight lifting exercise (grabbing the dumbbells as if they were hammers instead of weights), lower the weights to the sides of your head and raise them up again.
Single-Arm Seated Overhead Triceps Extensions
Find a flat weight training bench, or an upright, 90-degree seated bench. Simply grasp one dumbbell, and lift it over your head. Sit up straight or back onto the weight training bench.
The Weight Training Exercise: Hold a dumbbell over your head, with the back of your arm (triceps) facing outward. Slowly lower the weight down, behind your head, and at an arc toward your opposite shoulder until your elbow forms a 90-degree angle. Slowly raise the weight, completely over your head until your arm is nearly straightened out (but don't lock your elbow out). Again, make sure not to move the upper arms during the weight lifting exercise.
Tip: Keep your hands in a "hammer" position throughout the weight lifting exercise (that is, grab the dumbbells as if they were hammers instead of weights).
Flat Bench Triceps Dips
This is a great exercise for targeting your triceps while also targeting the outer parts of your chest.
The Weight Training Exercise: Locate a flat weight training bench. Sit alongside one quarter of the bench, facing perpendicular and away from the side of the bench. Place your feet out forward, in front of you about three or four feet. Place your hands tightly against your hips, at your sides, on the bench. (Gripping the side of the bench, with your palms down and the front of your hands (your knuckles) facing forward. Slowly lower your upper body downward, bending from the elbows. Keep your knees slightly bent, and rest your weight on your heels. Lower your body almost until your butt hits the floor. Raise yourself by pushing from your hands on the bench.
Tip: Keep your knees slightly bent and try not to bend your knees any further while lowering your body.
