Arm Exercises For Strength And Size

Any good weightlifting routine or workout will always target specific areas of the body and specific muscle groups. No weightlifting routine is complete without exercises that help train and develop the arms. Arm exercises are essential for a healthy, balanced-looking body.

Some of the more commonly used arm exercises include biceps curls (done with both barbells and dumbbells), reverse curls, push-ups, pull-ups, and dips. As with any exercise routine, a workout that consists of several of these exercises, completed in 2-3 sets with 10-15 repetitions is usually the preferred approach.

Curls

Whether done using dumbbells or barbells, curls represent one of the most common, popular, and effective arm exercises ever "invented". Perfect for developing and training the biceps, curls can be done from a variety of positions and angles. A traditional curl is done from either a standing or sitting position, with dumbbells of weights that can be lifted while maintaining proper form.

With a dumbbell in each hand, and the arms at the sides, slowly bring the weights to the level of the chest. Hold the weights for at least two seconds before slowly lowering them to their starting position. A typical curl routine involves 2-3 sets of 10-15 repetitions for each set.

Reverse Curls

This exercise features the same movement that is used during traditional curls. The only difference is in the starting position. With a traditional curl, the individual begins the lift with the knuckles facing the body and the palms out.

In the reverse curl arm exercise, the individual begins the lift with the knuckles facing away from the body. This is an excellent exercise used for the development of the forearms.

Pull-Ups

To develop the muscles of the back, as well as the biceps and the deltoids, there is the ever-so-popular pull up. Pull up can be done using either a traditional pull up bat or an assisted pull up machine.

With the palms up and facing out, grip the pull up bar and line up the shoulders with the wrists. With the body hanging down in a straight line, bend the elbows and raise the body until it returns to the original position with the shoulders even with the wrists. In this exercise, individuals should look for 1-2 sets of 10-15 repetitions per set.

Dips

Another one of the more effective upper body exercises, dips are designed to train and develop the deltoids and the triceps. This particular exercise can be done on everything from a bench to a step.

Take the hands and place them on the edge of a sturdy and solid bench (or other raised object). Point the fingers out, move the feet away from the body, and lift your butt off of the bench.

At this point, the individual should be supporting his or her weight with the help of the feet and the hands. This exercise is done using the body's own weight, so no special equipment is needed. Using a slow, controlled motion, lower the body straight down until the butt almost touches the ground, bending only at the elbows.

The difficulty of the exercise can be changed by either straightening out the legs which makes the exercise more difficult, or by keeping the knees bent which makes the exercise easier to perform.