The Simple Way to Lean Arms

Upper arm exercises help you achieve those lean and firm upper arms. In order to obtain those, you have to combine a variety of upper arm exercises. By integrating various upper arm exercises for a certain period, it enables you to target the other muscle groups. When performing the upper arm exercises, you may or may not require equipments such as dumbbells and weights. You may also use your own body weight for resistance.

Here are the best upper arm exercises that target the major muscles namely, the biceps and triceps, at the same time the shoulders and the forearms. For biceps, you may do barbell curl, preacher curl and dumbbell curl. For triceps, the suggested workouts are tricep extensions overhead, close grip bench press and dumbbell kickbacks.

Barbell curl can be performed by grasping a barbell using an underhand grip and standing shoulder width apart. When doing this workout, avoid too much body movement. Then, when going back to the starting position, you have to lower your back a bit.

Preacher curl can be done using dumbbells, a barbell or an e-z bar. You have to sit on a preacher bench and support your chest against the bench. While grasping a barbell, extend your arms over the bench and flex the weight all the way up. Once you are about to go back to your starting point, lower it back down to full extension.

When doing a dumbbell curl, you need a pair of dumbbells. You have to grasp them and hang them by your sides while your palms are facing to your body. Once you flex the dumbbells in an upward position, keep your elbows steady and twist your palms until they are facing toward you, at top of the motion. Once you're about to go back to your original position, twist your palms as you lower down the weights until they are facing toward your body again.

Tricep extension overhead can be done by using an e-z curl bar or a barbell. You grasp the bar with an overhand grip, making sure that the distance is about eight to ten inches apart. You extend your arms over your head and while keeping the elbows steady, lower the weights behind your head as far down as you can.

Close grip bench press can be executed by lying down flat on a bench while holding a barbell with hands about six to eight inches apart. You raise the bar from the support rack and lower it down to your chest, and keep your elbows in by your sides. Then press the weight back up to the starting position.

Dumbbell kickbacks can be done by standing at the side of a bench, having your left knee and left arm rest on the bench as your support. Using your right hand, hold a dumbbell hanging straight down below while clipping your right elbow to your side. Extend your right arm back, bringing the dumbbell up to your shoulder level. You go back to the starting position by lowering back the weight. Follow the same steps when you use your right knee and right arm as your support.

You have to change to a different exercise in order for the muscles not to get used to the usual exercise. It is important to combine a variety of exercises for the shoulders and arms in order to hit the targeted muscles. It is also important to the pair upper arm exercises with proper diet and cardio workouts in order to burn more calories and to prevent from getting bulky.