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Great Arm Moves

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Five Great Arm Moves

Firm arms look great in sleeveless tops and make everyday activities such as lifting groceries easier. Here is how you can get started strengthening arms you will be proud to show off.

The rules for building muscle mass are simple, but they take discipline to apply, so read carefully and be determined to carry them out.

Great Arm Moves

1. Push-up.

This all around arm strengthener also helps your chest and abdominals. Lie with palms just out to the sides of your shoulders, fingers facing forward, elbows bent and pointing up. Slowly push your chest, hips, and thighs off the floor (your knees stay on the floor). Keep your head, neck, back and thighs in a line. Pause, then lower to just above the floor and push back up.

2. Shoulder Press

Try the shoulder press exercise for sexy shoulders!

  • Stand with your feet hip-width apart.
  • Start with dumbbells at shoulder height, palms facing in, and the ends of the dumbbells pointing straight ahead.
  • Press the dumbbells straight overhead, then lower them back to shoulder height.

3. "No Rest" Dumbbell Curl

The dumbbell curl move builds that curvy shape on the front of your upper arms, the biceps.

  • Hold dumbbells with your arms down by your sides, palms facing forward.
  • Keeping your upper arm stationary, lift the right dumbbell up toward your right shoulder until your elbow is fully bent, then lower.
  • Do a while set with the right arm without resting. Then switch to the left.

4. Lying Arm Extension

The lying arm extension is one for that trouble spot on the back of your arm; it works the triceps.

  • Lying on your back, hold a dumbbell in your left hand with your arm extended up.
  • Use your right hand to support your left arm.
  • Bending at the elbow, slowly lower the weight toward your head.
  • Keeping your upper arm stable, slowly raise the dumbbell. Do one set, then repeat with the right arm.

5. Wrist Extension

For stronger wrists and forearms, first sit yourself down in a chair with feet hip-width apart.

  • Hold a dumbbell in your right hand; place your forearm on top of your thigh, palm facing down.
  • Now slowly lift the dumbbell, bringing your knuckles up toward your arm. Your wrist and hand should be the only things moving.
  • Go as far as is comfortable, hold, then slowly lower.
  • Do one set, then repeat with left hand.

What to do:

Do one to three sets of 8 to 12 repetitions of each of the five great arm moves.

Count at least three seconds to do the great arm moves. Hold for one second and then allow three seconds to return to start. Rest for 30 to 60 seconds between sets.

Use a weight that allows you to do at least eight repetitions. If you cannot, the weight is too heavy. If you can easily do 12 repetitions, it is too light.

Do two or three workouts a week but always allow at least one day of rest between workouts.

Bigger Arms in Half the Time

Building better arms is not just about working your triceps and biceps. Learn how to work the two "hidden" muscles within the arm for greater results in less time.

Great Arm Moves bicep curl with a dumbbell

No matter how much extra time you spend trying to fill out your sleeves doing great arm moves, the minuscule payoff at the end is never worth all the effort. There's a reason for that, although you may not want to hear it: You're exercising the wrong way.

Most guys work only about 60 percent of their arms. The reason is that the two basic arm exercises most men do, the biceps curl and the triceps press-down, only work three of the five muscles of the arm.

The common belief is that the upper arms are made of two muscles (biceps and triceps), but they really divide into five. They are the triceps, (lateral, medial and long heads), the biceps and a broad, flat sinew called the brachialis anticus, which is sandwiched between the bone and the biceps.

Most popular triceps exercises challenge the first two heads but never stimulate the long head around the inside of the arm. Big mistake, because building this portion gives your arms a wider appearance from every angle (unlike the other two, which can only be seen from the back and sides).

Developing the brachialis, meanwhile, has the same miracle effect of a saline implant inside a 34A chest. With nowhere else to go but up, the brachialis pushes against the biceps, which makes them seem larger than they actually are. Unfortunately, most conventional exercises, such as barbell, dumbbell or preacher curls, never challenge this hidden muscle. The only way to stimulate it is by curling with the hands either palms down or palms facing each other -- arm positions most guys never bother to try.

That's where this four-step plan can help. Here is a fast, comprehensive routine that targets all five muscles in one workout. The end result: bigger arms in less time. Because you use the biceps and triceps whenever you work your upper body, it won't take much to exhaust them, so do only three sets of the following exercises for 10 to 12 repetitions each.

For the front

Wall curl:
Stand against a wall, feet shoulder-width apart. Hold a light barbell with an underhand grip by your thighs, hands shoulder-width apart. Press yourself along the wall so that your head, back, triceps and heels touch the surface. (If any of these four come off during the exercise, you're cheating, so concentrate on keeping them flat at all times.) Tuck your elbows in at your sides; then slowly curl the barbell up until your hands are by your shoulders. Flex your biceps (squeezing your muscles when they're contracted helps exhaust additional muscle fibers); then slowly lower the bar back to your thighs.

 

Alternating hammer curl:

Sit on the end of a bench, feet flat on the floor. Hold a dumbbell in each hand, arms hanging from your sides. Turn your wrists so your palms face each other. Keeping your back straight, slowly curl the weights until your thumbs are by your shoulders. Flex your biceps; then lower the weights. On the next rep, turn your wrists so your palms face behind you. Slowly curl up until your knuckles are by your shoulders; then lower. Continue to alternate hand positions throughout the set.

For the back

Lying triceps press:

Lie face up on a bench, feet flat on the floor. Grab an E-Z curl bar with an overhand grip, hands about 6 inches apart. Press the weight above your chest, elbows unlocked. Keeping your upper arms still, slowly bend your elbows and lower the weight until your hands reach your forehead (your elbows should be pointing straight up; otherwise you're using your shoulders). Press the bar back up, leaving your elbows unlocked at the top, and repeat.

Triceps rope pull-down:
Stand with feet hip-width apart. Grab a rope attached to a cable at the top of a lat pull-down machine, palms facing each other. Lean slightly forward at the hips with your abdominals contracted and knees soft. Lock your elbows at your sides and bend them so your forearms are parallel to the floor. Slowly extend your arms until your fists reach the outside of your thighs; then gently rotate your wrists so your palms end up facing out and away from your body. Squeeze your triceps for a second; then rotate your wrists back and slowly raise the rope until your forearms are parallel to the floor.

Summary

Try either of the above routines for your great arm moves, or do them both! Either way, you should get a good head start to having nicely developed arms.


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