It might be hard to believe when you’re bundled up under sweaters and jackets, but short-sleeve season is mere weeks away. That means now is the time to start working your biceps and triceps if you want your arms to look their best this spring.
As the American Council on Exercise reminds us, having strong arms isn’t just about the way you look. Sure, men are always looking to build more mass, and women, who tend to store body fat in their upper arms, are worried about being shapely and toned. But strong arms are important because of their practical purposes, too.
Strong biceps (formally known as the biceps brachii, located on the front of the upper arm between the shoulder and the elbow) are important for any kind of pulling movement, such as dragging heavy loads or picking up and carrying heavy objects, including your kids. Triceps (formally known as the triceps brachii, located on the back part of your upper arm between your elbow and shoulder) are used for pushing and throwing movements. Although biceps are often the muscles that get all the attention, triceps are just as important for overall upper-body strength.
Starting an intense fitness program is best done with the assistance of a personal trainer, but if you’re simply looking to master the basics using only your body weight and a few spare dumbbells, here are a few tips. Always keep in mind that the National Academy of Sports Medicine recommends you perform each exercise with moderate loads and repetitions for growth and endurance. Perform each set to the point of muscle fatigue: the point where it’s hard to perform while still maintaining your good form, posture, and technique. As you get stronger, you can increase the load and repetitions.
Pull-Ups and Chin-Ups
Pull-ups and chin-ups are effective exercises that require only your body weight and a horizontal bar of some kind (you can even use monkey bars at the local playground). The American Council on Exercise highlights bodyweight exercises as being great options because you can exercise almost anywhere, and they’re adaptable to your fitness routine—that is, you can start with fewer repetitions and increase as you get stronger.
To perform a standard pull-up: 1. Grip the bar overhand with your palms facing away from you. Stabilize your body by crossing your legs and clenching your abs 2. Bend your elbows and draw them down by your side to pull yourself upward until your chin is over the bar 3. Keep good form and don’t swing your body 4. Lower yourself back to the starting position with your arms completely straight 5. Repeat
Chin-ups are a variation on this exercise with an underhand grip where your palms face toward you. Both exercises are great for working your arms (and back), although chin-ups rely more heavily on biceps strength and may be easier for beginners to perform.
Biceps Workout
Grab a pair of dumbbells and master these basics—your biceps will thank you for it.
Zottoman Curl: 1. Start with a dumbbell in each hand down by your side and your palms facing out 2. Curl your arms to bring both dumbbells simultaneously up toward your shoulders 3. As you do this, keep your inner arms tucked in tight by your sides 4. When you have both dumbbells lifted to your shoulders, rotate your arms so your palms face outward 5. Lower your arms with your palms facing downward, back to your sides 6. Rotate your arms to your starting position 7. Repeat
Drag Curl: 1. Stand with a dumbbell in each hand down by your side and your palms facing out 2. Draw your elbows back and bring the dumbbells up to chest height, keeping your palms facing outward and upward 3. Hold 4. Push the dumbbells back to the starting position
Hammer Curl: 1. Start with your arms by your side, holding a dumbbell in each hand with your palms facing in 2. Curl the dumbbell upward toward your shoulder, keeping your elbow tucked in close to your side, until your forearm goes just past a 90-degree angle. Keep your palms facing in 3. Hold, then lower the dumbbell back to your starting position
Triceps Workout
Dips: 1. Like pull-ups and chin-ups, dips are a great way of using your body weight for an effective workout — in this case, all you need is a sturdy bench or chair 2. While seated on the bench, put your hands at shoulder width with your palms pressed down on the bench and your fingers gripped over the edge. Move your butt off the bench so your weight is entirely supported by your arms 3. Bend your elbows to lower your hips to the floor 4. Go down as far as you can, ideally until your upper arms are parallel with the ground 5. Raise yourself back up to your starting position. Be sure to raise yourself using your arms, not your legs
Overhead Extension: 1. Hold one dumbbell in both hands and stand with your feet shoulder width apart 2. Raise the dumbbell over your head. Keep your arms straight 3. Slowly bend your arms and lower the weight behind your head until your forearms are past a 90-degree angle 4. Straighten your arms and bring the weight back up above your head
