Arm Exercises

Arms are also very important in the fact that you use them for so much that you do in your daily life. Once again there are several different exercises that you can use to work the different muscles in your arms. Here are some weights that you can use for your arm exercises dumbbells or you can use the rubber version

Your arm is made up of your tricep, bicep, and forearm. You must work all areas of your arm to remain balanced although the tricep seems to take the mosst work from my personal experience.

Triceps
1.)French press.
-Sit in a chair bench.
-Flat palm one dumbbell with both hands.
-Keep your elbows as close to your ears as possible.
-Drop the weight behind your head down as far as you can.
-Press the weight up towards the ceiling, squeezing at the top.

2.Close in grip.
-Lay down on a flat bench press machine.
-Extend your thumbs so that they are touching each other. Grip the bar.
-Bring down the bar, pointing your elbows out.
-Push up the bar.

3.)Tricep push down. This is a cable exercise.
-Determine the bar. Either the "w" or the "v"
-Stand with your feet together about 6 inches from where the bar falls.
-Grab the bar and extend down to your thighs.
-Be sure to squeeze every time you go down.
-Go back up.

Biceps
1.)Curls. Can be done with bar, dumbbells, barbells, cable, and machine.
There are a million different curls that you can perform, so ask questions.
- Stand or sit depending on what you are using.
- Curl up, keeping your elbows close to your body.
-Release.

Your elbow position will vary, so it is critical to pay close attention to form.
When I say there are a million different curls that is what I mean so try several out to determine what works for you.

Forearms.
1. Forearm curl.
-Lean over a bench so your forearms are half way on the bench.
-Hold dumbbell or bar in your fingertips and curl up.
-Squeeze every time you come up.

You can also do these by standing up with dumbbells at your sides.

Experiment with the different arm exercises to determine what works best for you.