Arm Exercise For Great Arms!

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

Biceps brachii – The Two muscles at the front upper arm that run from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

Triceps brachii – The Three muscles at the rear upper arm that run from the elbow to the shoulder. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

Forearm –

The several smaller muscles that run from the elbow to the wrist.

There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.

It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders. And the forearms are used whenever you have to grip the weights.

How To Get Toned Arms: The Best Exercises for Arms

Whether your gown is strapless, strappy or halter, toned arms are key to looking your best.

We’ve asked the experts and they showed us the best exercises to help you get toned arms fast!

When your shoulders, biceps, and triceps are in full show-off mode, find relief in this: These small muscles respond quickly to strength training. When you do these 6 exercises 2 or 3 times a week, you will get gorgeous toned arms no matter what your fitness level.

These arm exercises,

created by Jonas Serrano, president of Phyt Condition in New York City, are tougher than your garden-variety biceps curls, so you get more sculpting out of each rep. Trust us: When the day to wear your spectacular dress comes, your toned shoulders and taut triceps will be the ultimate accessories. And for another upper-body toner, watch and try the Victoria’s Secret arms workout.

What to do
Warm up with some easy cardio for 5 minutes, then do 2 or 3 sets of each exercise; rest for 30 seconds to a minute between sets. Remember to add cardio to your exercise program several times a week to blast any fat that’s covering up your soon-to-be-sexy muscles

You’ll Need
•a set of 5- to 8-pound dumbbells
•a stability ball
•an 8- to 12-pound weighted ball

First exercise: Triple Play >>

Triple Play

•Hold a dumbbell in each hand and stand with feet shoulder-width apart. Raise arms out to the sides at shoulder height, palms facing up.

•Bend elbows 90 degrees, keeping upper arms parallel to floor and shoulders pulled down (palms face in here) [as in the photo].

•Extend arms overhead, palms facing each other, then bend elbows and lower weights behind head. Reverse move to return to start and repeat. Do 15 to 25 reps.

ove on to Shoulder Dip >>

Shoulder Dip

works shoulders, chest, and core
	•Get in push-up position on your hands (keep them wider than shoulders) and knees, toes off the ground. Tighten your abs so your body is aligned from knees to head. •Bend elbows, lowering left shoulder toward the floor, and look to the right [as in the photo]. Press up and repeat, lowering right shoulder on the next rep. Do 12 to 24 reps, stopping before you’re fatigued.

Move on to Walk-Out >>

works chest, triceps, and core
	•Stand with feet wide. Squat, then walk hands out until hands are under chest, fingers angled in [as in the photo]. •Lower chest, then press up and walk hands to feet. Walk out again and repeat. Do 10 to 20 reps.

Move on to Side Arm Curl >>

 Arm Exercise For Great Arms!