In this August heat, I bet you want to wear less to stay cool. I'm not talking about exhibitionism but about revealing your arms in tank tops and sleeveless dresses! Not ready to bare them quite yet? Well, it's time to sculpt some sexy arms that you'll want to flaunt!
First, a brief anatomy lesson: Your biceps are the prominent muscles in the front of your upper arms, and your triceps are the horseshoe-shaped muscles located in the back of your upper arms. Biceps help you bend your arms, and they assist the muscles of your upper back in pulling and carrying.. The triceps muscle's primary function is to extend the elbow and straighten your arm, but the triceps also assist the chest and shoulder muscles in throwing and pushing.
Two great exercises for working these muscles of the upper arm are dumbbell biceps curls and triceps kickbacks. Check them out:
Dumbbell Biceps Curls
- Stand with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand, your palms facing forward. Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders, rotating your wrists so your palms face upward.
- Hold for a beat, focusing on squeezing your biceps. Inhale, and slowly lower your arms back to the starting position, and repeat.
- Hold a dumbbell in each hand, palms facing your sides, and stand with your feet hip-width apart, with a slight bend in your knees. Bend forward from the waist so that your torso is nearly parallel with the floor. Bend both elbows so that your upper arms are locked at your sides and parallel to the floor (your forearms should be perpendicular to the floor).
- Keeping your upper arms still, straighten your forearms behind you until the ends of the dumbbells are pointing toward the floor. Hold for a beat, then inhale and slowly lower your arms to the starting position; repeat.