Total Upper Arm Development.
Active Lifestyle
Consult your physician before starting any diet and/or exercise plan.
If you've ever seen someone having a look in the mirror during a workout, chances are they were checking out their arms. Or if you've ever been asked by someone to show them your muscles, you've likely offered your arm for inspection. Your arms are – along with a lean set of abs – the body parts held in the highest regard. However, to build a fantastic pair of arms, you must do more than biceps work alone. The triceps are a muscle group that – when developed – make up the majority of the size and shape of your upper arm. Well-built biceps look good and help add to your overall arm strength, but check out anyone with noticeable arm development, and you'll see they also have fullness in their triceps.
that’ll deliver.
To get a pair of arms that will do you proud, you should insure you're getting ample amounts of protein and training for complete arm development. Additionally, to help yourself look leaner and emphasize your added muscle, include weight-loss support from Hydroxycut® into your diet and exercise plan.
Visit our healthy eating section to learn information on eating right, and go to our Product Facts section for the information you need on Hydroxycut®. And remember to check out the rest of this feature to see some effective exercises and get your copy of our downloadable upper-arm workout routine and training log. You never know who you’ll impress with your new pair of complete arms.
Upper Arms (front) or Biceps
Position and Movement
Sit on a bench or chair with your feet stable on the floor, and let the weights hang freely at your sides. Alternating arms, slowly bring the weight toward your shoulder while trying to keep your elbow stable near your side. Once you reach the top of the movement, hold the weight at the top, and then slowly lower the weight back down to the starting position.
Tip
Choose a weight that is manageable and use strict form while doing this exercise. When performing arm curls, many people tend to use poor form, which can lead to poor results as well.
Upper Arms (front) or Biceps
Position and Movement
Using a low pulley, attach a single handle to a cable. Angle your body slightly into the weight, leading with the arm that is performing the exercise. Because this is a single-arm exercise, you can effectively concentrate on one arm at a time. Gripping the handle with an extended arm, slowly curl the weight up toward your shoulder. The movement should be smooth and controlled throughout. At the top, squeeze your biceps, then lower the weight back down to the starting position.
Tip
When exercising with your right arm keep your right foot forward, and position your left foot forward when working on your left arm. This can help you maintain your balance.
Upper Arms (back) or Triceps
Position and Movement
Using a high pulley, attach a straight short or cambered bar to a cable. Square your body with the pulley and keep your feet shoulder width apart. Using a manageable weight, push the weight downward in a controlled manner until your arms are almost fully extended. Squeeze at the bottom, and then return the weight slowly back to the starting position.
Tip
Keep your elbows as stationary as possible while performing this exercise. If your elbows flare out while pushing down or move forward while letting the weight back up, you won't target the
appropriate muscles.
Upper Arms (back) or Triceps
Position and Movement
Place your hands behind you on a stable object with your feet on the ground. Your body should be about 4 to 6 inches away from the object behind you throughout the movement. Slowly lower yourself down toward the floor until your arms are nearly at a 90-degree angle. Hold, then use your triceps to lift yourself back up.
Tip
Keep your elbows pointed behind you to work your triceps and not your shoulders. Try not to use your legs to lift yourself back up.
