Arm Workout

Muscles of the Arm and How to Tone Them

Whether you are already in shape or simply looking to start a workout routine for the first time, having toned arms is something that many of us desire. The purpose of this article is to guide you through the major muscles of the arm and how to target each one in a way that will make you look and feel in shape again. The arm has three major muscle groups that contribute to the tone physique we all crave. There are the biceps, triceps, and the forearm muscles.

The Biceps

The biceps are comprised of the biceps brachii, which is the large muscle between your elbow and shoulder, and the brachialis muscle, which is a small muscle that connects the lower bicep to the forearm and together with the biceps brachii is responsible for bending the arm at the elbow.

  • Targeting the Biceps

Dumbbell curls: 3 Sets of 10 repetitions.

While performing curls you want to keep your back straight, bending the arm at the elbow until fully raised without moving your back or shoulders. If you must move your back to lift the weight, you are lifting too much and you should choose a lighter weight. Keep a steady pace while lifting and give yourself a 30 second break between each set. To prevent injury every time you target a specific muscle in a workout you need to target its opposite as well.

The Triceps 

The triceps brachii is the counterpart of the biceps brachii. Located at the back of the upper arm the triceps are responsible for the extension of the arm at the elbow.

  • Targeting the Triceps

Tricep Extensions: 3 sets of 8 repetitions.

While performing tricep extensions, keep your back straight, both arms holding onto the dumbbell extended straight above your head, bend your arm at the elbow, lowering the weight behind the head until arm is at a right angle, and then raise the weight to the original position. Keep a steady pace and take 30 second breaks between sets.

The Forearm 

The pronator teres and brachioradialis are the major muscles of the forearm. The pronator teres is the underside of the forearm while the brachioradials is the outer/top of the forearm. These muscles are responsible for the rotation of the hand and the flexion of the arm.

  • Targeting The Forearm Muscles

Wrist Curls 3 sets of 10 repetitions.

To perform this exercise, sit on a bench with a dumbbell in each hand, arms resting on your legs with the weight and wrist hanging off the end of your knees, then raise and lower the weight bending only at the wrist. Keep a steady pace and give yourself a 30 second break between sets.

To better improve the physique of your arms, you may also want to consider some simple shoulder workouts as well, such as shoulder presses and dumbbell side laterals. If you follow this guide and stick to a regular daily workout routine, you will be well on your way to the toned arms that you desire.