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Strength And Conditioning

ARM EXERCISES

ARM EXERCISES
Published: 2021-01-25

John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises for the Arm Muscles. Performing arm exercises is a great way to improve your bicep and tricep strength and endurance.

Developing your Arm Muscles is essential to improving your body's overall strength endurance while decreasing the risk of shoulder and arm injuries. These muscles are often valuable in sports that require flexing and extending your arm while overcoming resistance. They are often utilized in contact and throwing sports.

 

When performing a dumbbell alt arm bicep curl begin with the dumbbells at the side with the elbows fully extended and the hands in a neutral position (palms facing in), keep the elbows tight to the anterior portion of the torso touching the lower rib cage, curl the dumbbell to a point directly above the side of the chest while supinating the hand as the dumbbell is lifted before slowly returning the dumbbell using the same arc to the starting position and repeating the movement with the opposite arm.

When performing the triceps pushdown adjust the bar or rope down to a position even with the chest and the elbows next to the anterior portion of the torso touching the lower rib cage (the lower arm is straight out from the body with the wrists straight and hands even with chest level), while maintaining an erect posture push the bar or rope down with control from the chest level toward the upper thigh until the elbows are fully extended, before slowly returning to the starting position utilizing the same arc.

Beginners (0 – 3 Months Exercise Experience) should perform 2 sets of 8 (Strength) – 15 – 20 Reps (Hypertrophy/Endurance); Intermediate (3 – 6 Months Exercise Experience) should perform 3 sets of 8 (Strength) – 15 – 20 Reps (Hypertrophy/Endurance); Advanced (> 6 Months Exercise Experience) should perform 4 sets of 8 (Strength) – 15 – 20 Reps (Hypertrophy/Endurance)

In a dumbbell alt arm curl you will be utilizing the biceps brachii, brachialis, brachioradialis. In a tricep pushdown you will be utilizing the triceps brachii muscle.