Upper Arm Exercises

 

If you're looking to show off those muscled arms you've developed, in hope of attracting a mate or simply just looking tough, then you need to get busy with upper arm exercises. Even the most developed pair of arms can stand to benefit for a workout that will pump them up to be put on display. The arms consist of several muscle groups and each must be pumped to look its prime on date night. Upper arm exercises consist of forearms, biceps and triceps muscles.

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Biceps muscles must be a prime consideration in your arm exercises as the make up half of the size of your upper arm, and fill out the front of your shirt. To really get blood to engorge the biceps you must work with a weight which allows you to handle many repetitions but not so light that its easy. Shoot for a weight you think you could do twelve reps with, and judge for your self. Remember, we're not trying to develop strength today, we just want these arm workouts to pump you up. Complete as many reps as possible with this weight then drop to a weight ten pounds lighter. Complete as many reps with this weight as you can, then drop another ten pounds. Continue these "drop" sets until you're struggling to lift the lightest weight on the rack.

The same drop set concept will then be used on the triceps muscles in these upper arm exercises. Start with a weight you can do twelve repetitions with and continue to drop the weight by ten pounds every time you reach muscular exhaustion. The triceps, having three heads compared to the biceps two, will take longer to exhausted as more lactic acid can pool up before your body senses the pain. Try to keep all these movements slow and controlled, and to keep the muscle under tension the entire time, excluding the dropping of the weight for the following set.

The forearm muscles, being some of the easiest to show off, deserve some special attention but also require special training consideration to truly enhance their appearance. The muscles of the forearm are many, and each is much smaller than the heads of the biceps and triceps making them much more painful to fully work in awesome arm workouts. Lactic acid pools quickly in these smaller muscles making this final part of the arm exercises much tougher.

The forearm muscles have several functions including flexing, extending, gripping, pinching and crushing. In these awesome arm workouts we'll focus on both flexion and gripping power to force blood into these muscles making them appear larger, firmer and making veins more prominent. Flexion will consist of holding dumb bells palm up, with wrists resting on knees. Flex the wrist joint, pulling the dumb bell up as far as possible, and slowly return to the starting position. Lastly, to complete these upper arm exercises, you will do three maximum length holds of the heaviest dumb bells you can hold onto. Just don't drop them or the size of your swollen foot will undoubtedly outshine the blood engorged arms you've been working on.


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