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Arm exercises

If you want your arm exercises to ensure your arms statr to define a real shape, look at both the triceps and biceps independently to really make a difference. Why not check out the arm exercises we feature below and then click on the see exercise to see a short arm exercise video :

Tricep exercises:

Close-Grip Bench Press

A great exercise to develop the whole of the tricep complex.

Lying French Press

This exercise strongly stresses the short and mid heads of the tricep muscle group.

Tricep Extensions

This exercise allows you to isolate the long head of the tricep complex.

Dumbbell Kickbacks

A great exercise to shape and tone the 'fleshy' parts of upper arms.

Bench Dips

An exercise which can be used with your body weight only or with weights placed on the lap.

Build yourself a program

	Exercises	Sets	Reps	Rest
Beginner	3 or 4	2	12 - 15	1 minute
Intermediate	1, 5	3	8 - 12	2 minutes
Advanced	1, 2	4	6 - 10	90 seconds

Bicep exercises:

Dumbbell curls

A great exercise to develop the front of the upper arms. Build, shape, tone or strengthen.

Dumbbell Concentration Curls

A great way to shape and tone the front of the upper arms.

Cable curls

Cable curls allow you to exercise optimally through a full range of motion.

Barbell Curls

A basic exercise which is arguably the best way to develop and shape the bicep muscle group.

Build yourself a program

	Exercises	Sets	Reps	Rest
Beginner	1 or 4	2	12 - 15	1 minute
Intermediate	2, 3	3	10 - 12	90 seconds
Advanced	3, 4	4	6 - 10	90 seconds

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Exercise videos :

Quizzes & tests :

» Exercise bikes
» Resting heart rate
» Muscle fitness
» 60m sprint
» Flexibility

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