Category Archives: Exercises To Build Arm Muscle

Exercises To Build Arm Muscle: Two Arm Extension

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exercises to build muscle two arm extension

This exercise targets the triceps brachii to produce upper arm strength through activating the muscle with concentric contraction away from the center of the body. This produces an isolated pushing movement that utilizes one joint for fluid motion. As a basic utility exercise, it produces absolute intensity on the head of the triceps brachii. It uses no synergist muscles, meaning that complementary auxiliary utility exercises should also focus on the triceps brachii as a target. These exercises will produce relative intensity to counter the absolute intensity. The stabilizing muscles include the anterior deltoid, the clavicular pectoralis major and the wrist flexors. Begin with 3-5 sets of 8-10 repetitions and work toward 5-6 sets of 12-15 repetitions. For easier transitioning, start with less weight and work toward a higher target weight. To maintain shoulder flexion flexibility, hold the body upright with the hips forward to maintain an adequate range of motion.

How to perform the two arm extension

Stand with your feet approximately shoulder width apart, and grasp the dumbbell with two hands, without moving your upper arms, press the dumbbell overhead by bending your elbows, extend the dumbbell back overhead, until your arms are straight.

 

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Exercises To Build Arm Muscle: Two Arm Kickback

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exercises to build muscle two arm kickback

This exercise targets the triceps brachii to build upper arm strength. It involves isolated mechanics that produce a pushing movement with concentric contraction away from the body. The movement is fluid and produced by one joint. It is an auxiliary exercise, which places relative intensity on the head of the triceps brachii. For ideal results, it should receive pairing with basic utility exercises that place absolute intensity on the target muscle, since kickbacks have no synergist muscles. These exercises may include various types of basic curls, which generally place focus on the triceps brachii also. The stabilizing muscles involved in the exercise include the posterior deltoid, the latissimus dorsi, the middle trapezius, the lower trapezius, the rhomboids, the extensor carpi ulnaris and the flexor carpi ulnaris. A balanced routine should begin with 2-3 sets of 5-8 repetitions with the goal of reaching 5-8 sets of 10-15 repetitions on a regular basis.

How to perform the two arm kickback

Holding a pair of light dumbbells, bend at the waist so your torso is almost parallel to the floor, align your arms at your back, and keeping your elbows fixed, and without moving your upper arms, extend your arms out behind you until they are straight.  Squeeze your triceps, and return to the starting position.

 

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Exercises To Build Arm Muscle: Seated Reverse Curl

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exercises to build muscle seated reverse curl

This exercise builds upper arm strength by targeting the brachioradialis. It activates the brachioradialis through an isolated pulling movement, which produces concentric contraction. As an isolated exercise, it uses only one joint to produce fluid movement. As an auxiliary exercise, it places relative intensity on the head of the brachioradialis. It should receive supplementation by basic exercises that target the synergists of this exercise with absolute intensity. The synergists involved include the biceps brachii and the brachialis. The stabilizing muscles are numerous, including the anterior deltoid, the wrist extensors, the levator scapulae, the upper trapezius and the middle trapezius. Begin with 3-5 sets of 8-10 repetitions with a goal of reaching 4-6 sets of 10-15 repetitions on a regular basis. This is also achievable by starting with lighter weights and the maximum desired number of repetitions per set. Increase the weight as soon as the previous weight becomes comfortable. Flexing the elbows and extending the forearms fully between repetitions can provide release of relative stress.

How to perform the seated reserve curl

Sit on a bench or an armless chair, with a dumbbell in each hand, arms hanging down your sides, turn your hands in, so that the backs of your hands face forward instead of your palms, without moving your upper arms, slowly curl the weights up until the backs of your hands reaches your shoulders, your palms should now be facing forward.  Flex your biceps, at the top of the movement, and slowly lower your arms back down to the starting position.

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Exercises To Build Arm Muscle: Seated Incline Hammer Curl

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exercises to build muscle seated incline hammer curl

This exercise builds lower and middle arm strength by targeting the brachialis through isolated mechanics, which cause isometric flexion of the elbow. As an auxiliary utility exercise, it primarily places relative intensity on the head of the target muscle. For balance, it should receive countering by basic utility workouts, which can include any curls that place absolute intensity on the synergist muscles involved in this exercise. The synergists involved in this exercise include the brachioradialis and the biceps brachii. The stabilizing muscles include the wrist flexors, the levator scapulae, the middle and upper trapezius and the brachioradialis. As with other types of seated curls, begin with 2-4 sets of 8-10 repetitions and gradually work toward more numerous repetitions and longer sets. An ideal endpoint or goal is 5-6 sets of 12-15 repetitions. This is also achievable through starting with long sets and low weight and increasing the weight as the exercise becomes more comfortable.

How to perform the seated incline hammer curl

Sit on an inclined bench, with a dumbbell in each hand, arms hanging straight down, turn your hands so your palms are facing towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other.  Flex your biceps at the top of the movement, and slowly lower your arms back down.

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Exercises To Build Arm Muscle: Seated Hammer Curl

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exercises to build muscle seated hammer curl

This exercise targets the brachialis to build lower arm strength through isolated isometric flexion of the elbow. It is an auxiliary utility exercise, which produces relative intensity on the head of the brachialis. It should receive supplementation by basic utility workouts, which produce absolute intensity on the synergist muscles to this exercise. These may involve any curls that focus on the biceps brachii or other synergists. The synergists in this exercise include the brachioradialis and the biceps brachii, while the stabilizers include the wrist flexors, the brachioradialis and the middle trapezius. A balanced routine for seated curls should include 2-4 sets of 8-10 repetitions to start, eventually reaching 5-6 sets of 12-15 repetitions through gradual increases in set length and number. As an alternative, start with longer sets and less weight and gradually add weight as it becomes comfortable. For relative tension relief, alternate between arms every 1-2 sets or as often as needed.

How to perform the seated hammer curl

Sit on a bench or an armless chair with a dumbbell in each hand, arms hanging down at your sides, turn your hands until your palms face in towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other.  Flex your biceps at the top, and then slowly return to the starting position.

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Exercises To Build Arm Muscle: Seated Curl

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exercises to build muscle seated curl

This exercise targets upper arm strength by building strength in the biceps brachii. It involves activation of the muscle through concentric contraction of the target toward the center of the body by isolated pulling movement. As a basic utility exercise, it places absolute intensity on the head of the biceps brachii. It should be part of a routine in conjunction with auxiliary utility exercises. These include reverse curls that focus on placing relative intensity on synergist muscles. The synergists involved in a seated curl include the brachialis and the brachioradialis. The stabilizing muscles involved include the anterior deltoid, the upper trapezius, the middle trapezius, the wrist flexors and the levator scapulae. A balanced routine can begin with 3-5 sets of 8-10 repetitions and gradually work toward 6-8 sets of 10-15 repetitions. To relieve relative tension, fully flex the elbows and bring the forearms vertical between repetitions or periodically as needed.

How to perform the seated curl

Sit on a bench or armless chair, with a dumbbell in each hand, arms hanging down your sides, turn your hands out so your palms face forward, and without moving your upper arms, slowly curl the weights up until the dumbbells reach your shoulders.  Flex your biceps, and then slowly return back to the starting position.

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Exercises To Build Arm Muscle: Reverse Curl

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exercises to build muscle reverse curl

This exercise targets the brachioradialis to build strength in the upper arm through activating the muscle with concentric contraction through an isolated pulling movement. The movement uses only one joint movement and is an auxiliary exercise, which places relative intensity on the muscle head. It is an ideal supplement to basic exercises such as general back and lat exercises or basic barbell curls, which place absolute intensity on the synergists involved in this curl. The synergists involved in this exercise include the brachialis and the biceps brachii. The stabilizing muscles include the anterior deltoid, the upper trapezius, the middle trapezius, the levator scapulae and the wrist extensors. A balanced routine should begin with 3-5 sets of 8-10 repetitions and eventually work toward a total of 4-6 sets of 10-15 repetitions. Alternatively, begin with lighter weights and a larger number of repetitions per set and gradually increase the amount of weight. For relative tension release between repetitions, flex the elbows fully and allow them to move slightly forward.

How to perform the reverse curl

Stand straight holding a pair of dumbbells arms in front of you, turn your hands in so the backs of your hands face forward, without moving your upper arms, slowly curl the weights up until the dumbbells are close to your shoulders.  Flex your biceps, and return to the starting position.

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Exercises To Build Arm Muscle: Prone Hammer Curl

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exercises to build muscle prone hammer curl

This exercise involves isometric flexion of the elbow, which targets the brachialis to build strength in the lower arms. As an auxiliary utility exercise, it should be supplemented by basic utility workouts that focus on the biceps brachii, a synergist to the prone curl. It places higher relative intensity on the head of the brachialis, while basic barbell curls balance out by placing absolute intensity on the head of the biceps brachii. The stabilizing muscles in this exercise include the wrist flexors, the middle trapezius and the brachioradialis. The synergist muscles include the brachioradialis and the biceps brachii. A balanced routine should begin with 2-4 sets, consisting of 8-10 repetitions each. The routine should gradually build toward 4-6 sets of 10-15 repetitions. Alternatively, start with a higher number of sets at a lower weight and add weight as needed. The sets should switch between arms, alternating every 1-2 sets to maintain comfort and relieve tension.

How to perform the prone hammer curl

Set an inclined bench at a 45 degree angle and grab a dumbbell in each hand, sit down on the bench so that you are facing the incline, and rest your chin, chest and stomach flat along the back side of the bench, let your arms hang straight down.  Rotate the weights in towards your body, so that your palms face each other, flex your biceps at the top and return to the starting position.

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Exercises To Build Arm Muscle: Prone Curl

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exercises to build muscle prone curl

This exercise targets lower arm strength by activating the brachialis with isometric flexion of the elbow. It is an auxiliary utility exercise, placing greater relative intensity on the head of the muscle. This makes it an ideal supplementary exercise to basic utility workouts that focus on the biceps brachii. The synergist muscles involved in the curl include the biceps brachii and the brachioradialis. The stabilizing muscles include the rhomboids, the middle trapezius and the wrist flexors. Routines should combine this auxiliary exercise with basic exercises that balance absolute intensity on the target muscle, such as basic barbell curls that target the biceps brachii. A balanced routine will start with 2-4 sets of 8-10 repetitions and gradually build to 4-6 sets of 10-15 repetitions. Alternatively, start with 4-6 sets of 10-15 repetitions with lighter weights and transition to heavier weights later. Evenly distribute the number of sets between each arm, alternating every 1-2 sets or as comfortable.

How to perform the prone curl

Set an inclined bench at a 45 degree angle, and grab a dumbbell in each hand, sit down on the bench so that you are facing the incline, and rest your chin, chest and stomach flat along the back side of the bench, let your arms hang straight down.  Curl the weights up, flex your biceps at the top of the movement, and return to starting position.  Remember to keep your elbows pointing to the floor at all times.

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Exercises To Build Arm Muscle: One Arm Extension

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exercises to build muscle one arm extension

This exercise targets the triceps brachii to strengthen the upper arm. Extensions with one arm are auxiliary utility exercises that place high relative intensity on the head of the triceps brachii muscle. The extension involves movement by means of concentric muscle contractions that pull the limb away from the center of the body. It involves movement by a single joint, which is effective at targeting the muscle through isolated mechanics. The extension stabilizers include the latissimus dorsi, the flexor carpi ulnaris, the extensor carpi ulnaris, the teres major, the sternal pectoralis major, the clavicular pectoralis major and the posterior and anterior deltoids. Begin with 2-3 sets consisting of 8-10 repetitions and gradually lengthen the routine. Eventually, the routine should consist of 4-5 sets of 10-15 repetitions. Pain caused by excessive tension is common in one-armed exercises, but extending the arms and pulling weights toward the upper chest between repetitions can provide relief.

How to perform the one arm extension

Stand with your feet approximately shoulder width apart, holding a light dumbbell in your left hand, press the dumbbell overhead so your arm is straight, without moving your upper arm, bend your elbow, and lower the dumbbell behind your head as far as possible, extend the dumbbell back overhead until your arm is straight.

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