Wednesday, December 16, 2015

Two Exercises to Develop Arm Strength

You can develop strong, nice looking arms at any age.  Try these two exercises as a part of your strength training program.  Do 2 sets of 10 repetitions at a resistance with which the last 3 repetitions are hard to complete with proper form.



Alternating Dumbbell Curls



Alternating dumbbell curls strengthen and develop the biceps -muscles in the front of your arms- and forearms.  Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion.  Slowly return to the start position, and repeat with the other arm.  Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Cable Triceps Press


The triceps press strengthens and develops your triceps - muscles in the back of your arms.  Find the rope that has a ball on each end, and attach it to the cable machine a little above your head.  Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly.  Grasp the rope tightly with your hands resting on the balls.  Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest.  This is your start position.  Slowly press your hands down until your arms are fully extended and then slowly return to the start position.  To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement.  Breathing pattern is to exhale as you press down and inhale as you return to start.

Regular strength training is the most effective way to preserve your muscle mass and increase strength as you age.  Checkout my beginners through advanced strength training programs by clicking on this link: Forever Fit and Firm.