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ARM EXERCISES
To strengthen and tone your upper arms, you need
to work both your triceps (3 muscles in the back of the upper arm) and
your biceps (2 muscles in the front of the upper arm).
TRICEPS
-Primary movement: Elbow extension
-Good freeweight exercise: Triceps kickbacks
-Good machine exercise: Triceps push-downs (often done on a lat pull-down
machine)
-Use outside the gym: Punching; pushing a heavy object
BICEPS
-Primary movement: Elbow flexion
-Good freeweight exercise: Standing biceps curls
-Good machine exercises: Preacher curls
-Use outside the gym: Lifting and carrying objects
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