Body
Straight Pose - This pose strengthens
the wrists, arms, shoulders, back, buttocks
and neck muscles. It greatly improves circulation
in the arms. The main focus of this asana
is the arms and buttocks.
Extended
Side Angle Pose - This posture
works the muscles of the arms, legs, back
and torso. It strengthens and stretches
all these areas.
Intense
East Stretch Pose - Releases
tension in the shoulders and and neck area.
Great for strengthening the arms and the
back of the body while stretching the front
of the body.
Shooting
Bow Pose - The leg muscles
are stretched and both arms and legs strengthened.
Swan
Pose - This pose flexes and
strengthens the spine, shoulders, arms,
wrists, chest, throat and pelvic area. It
also effects the abdominal area, increasing
its flow of blood and energy.
Free
Weights
Arc
- Stand on the floor with your feet and
knees together, knees slightly bent. Bend
slightly forward from hips so torso is still
in one straight line. Hold a dumbbell in
each hand, arms extended just behind hips,
palms facing behind you, arms raised as
comfortably high as you can go without rounding
shoulders...
Arm
Exercises to Tighten and Tone
- Whether you want to tone and define weak
arms so that you can wear something sleeveless
with confidence or you want to increase
muscle mass, working the muscles in the
front and back of the upper arms will help
you get there.
Barbell
Curl - Grasp bar with a shoulder
width under hand grip. With elbows to side,
raise bar until forearms are vertical. Lower
until arms are fully extended. Repeat...
Barbell
Close Grip Bench Press - Lie
on bench and grasp barbell from rack with
a shoulder width grip. Lower weight to chest
with elbows close to body. Return and repeat...
Barbell
Lying Triceps Extension - Lie
on bench with a narrow overhand grip on
barbell. Position barbell over forehead
with arms extended...
Biceps
curl combo - Lie face-up on
the bench with your knees bent at a 90-degree
angle to your hips, calves parallel to the
floor. Contract abs to bring spine to a
neutral position and in contact with the
bench. Hold a dumbbell in each hand, palms
up, arms extended by your sides. Keeping
elbows and wrists in a fixed position, bend
both elbows and bring dumbbells toward shoulders...
Close
Grip Bench Press - Lie on bench
and grasp bar with a close grip. Lower weight
to chest with elbows close to body. Return
and repeat...
Cross
chop - Stand with your right
foot on the center of the step and your left
foot on the floor. With both arms extended
above right shoulder, hold dumbbells (stacked
one on top of the other) with your right hand
on top, palm down, and left palm facing up...
Dumbbell
Bench Press - Work out your biceps
by doing the dumbbell bench press. When this
arm exercise is done correctly it is a great
way to work out the arms.
Dumbbell
Curl - Position two dumbbells
to sides, palms facing in, arms straight.
With elbows to the sides, raise one dumbbell
and rotate forearm until forearm is vertical
and palm faces shoulder. Lower to original
position and repeat with opposite arm. Continue
to alternate between sides...
Dumbbell
Lying Triceps Extension - Lie
on bench and position dumbbells over head
with arms extended. Lower dumbbells by bending
elbow until they are to sides of head. Extend
arm. Repeat...
Dumbbell
Triceps Extension - With elbows
overhead, lower forearm behind upper arm by
flexing elbows. Flex wrists at bottom to avoid
hitting dumbbell on back of neck. Raise dumbbell
overhead by extending elbows while hyper extending
wrists. Return and repeat...
Easy
Arm Exercises - Read how Expert
Stacie Saunders answers five of the most commonly
asked questions about workouts that result
in bigger, better-defined arms:
Hammer
Curl - A twist on the usual bicep
curl. Take a look at these pictures and steps
to do hammer curls correctly. Hammer curls
are a great way to workout your arms.
Lateral
Shoulder Raise - This arm exercise
is wonderful to do to tone your shoulders
and your upper arms. You can use free weights
for this or your own resistance. Check out
this pictures and detailed steps of how to
work out your arms doing lateral shoulder
raises. This simple lift works out your triceps
and your chest.
Bench
/ Step
Triceps
dip lift - With your back to
the step, hips lifted, knees bent and together,
feet flat on the floor, place one hand on
each end of the step, fingers pointing on
the same diagonal as the corner (fingers will
cup over corners), elbows slightly bent...
Gym
/ Home Gym
Bent-over
Triceps Extension - Grasp cable
bar from high or middle pulley with narrow
or shoulder width overhand grip. Turn body
away from pulley apparatus with cable bar
above head. Lunge forward with one leg and
bend over until torso is parallel to floor.
Maintain upper arms parallel with elbows as
high as possible...
Cable
Curl - Grasp low pulley cable
bar with a shoulder width under hand grip.
Stand close to pulley. With elbows to side,
raise bar until forearms are vertical. Lower
until the arms are fully extended. Repeat...
Incline
Pushdown - Lie on incline bench
facing away from high pulley. Grasp cable
attachment overhead with overhand narrow grip.
Position elbow to sides, slightly up...
Incline
Triceps Extension - Grasp cable
bar from behind with a narrow overhand grip.
Position elbows overhead.
Lever
Triceps Dip - Sit on seat with
back against pad. If possible, place handles
in the narrow position. Grasp handles. Push
levers down with elbows close to body. Return
until shoulders are slightly stretched. Repeat...
Lying
Triceps Extension - Lie on bench
and grasp bar with a narrow overhand grip.
With arms extended, position the bar over
the forehead.
Overhead
Triceps Extension - Sit on seat.
Push foot lever down with foot and grasp lever
handle from behind. Place both feet on floor
with lever handle behind neck...
Triceps
Dip - Push body up with elbows
close to body and hips straight. Lower body
until shoulders are slightly stretched. Repeat...
Triceps
Extension - Grasp cable bar from
behind with a narrow overhand grip. Position
elbows overhead.
Resistance
Push
Ups - The basic push up move
that will work out your triceps. This page
shows you how to do push ups correctly through
images and detailed steps. Push ups are a
great way to work out your arms by just using
your body weight as resistance.
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