Arm Exercises: Train Your Bicep & Triceps
Arm exercises are much more effective when you breathe properly. Exhale during the most difficult part of the exercise — during exertion. You should inhale as you prepare to start exerting again.
Seated Dumbell Curl
Concentration Curl
Muscles Involved:-
- Biceps Brachii
- Brachialis
- Brachio radialis
Never rock your body back and forth out of correct form.
- Try doing the original exercise one arm at a time. Alternating arms for each repetition is easier than exercising both arms at the same time.
Steps to follow:-
Sit erect at the end of a bench with your back straight. Hold two dumbbells down at your sides using an underhand grip (palms facing forward). Hold your abdominal in tight.
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Slowly curl the dumbbells up toward your shoulders. At the top of the movement, pause for a second to contract your biceps muscles. Slowly return to start.
Do one or two sets of eight to ten repetitions. As you progress, work up to two or three sets of eight to ten repetitions with increased weight.
Standing Barbel Curl
Muscles Involved:-
- Biceps Brachii ( Short Head & Long Head)
- Brachialis
- Brachio radialis
- When doing a standing biceps curl, keep your shoulders pulled back over your torso.
- People often lean forward and sway in order to generate momentum that helps them to lift the weight.
- This is especially true when, as is often the case with biceps exercises, they are trying to lift too much, too fast.
- If you find yourself consistently swinging the weight toward your chest, try doing your next set of curls with your back against the wall. This will help your body to learn and generate momentum.
- Keep your elbows pressed against your sides, instead of flaring out at the start of a repetition. You can also try taking your legs and hips out of the equation altogether by performing curls while seated, or even kneeling on the ground.
Tricep Push Down
Muscles Involved:-
- Triceps Brachii ( Long Head)
- Triceps Brachii ( Lateral Head)
- Triceps Brachii ( Medial Head)
- anconeus
Step 1: The feet should be shoulder width apart and the body should be stationary throughout. The bar attached to the pulley must be at shoulder level height and it should be grasped with your pronated palms facing down . Hold the bar close to your chest for your starting position.
Step 2: Keeping your body stationary, exhale as you lower the bar by completely extending your arms downward until the bar touches your thighs. The elbow should be fixed to the sides of the abdomen.
Step 3: Hold for a moment and then inhale as you slowly return the bar to shoulder level.
Step 4: Repeat for a complete set.