Arms

Fitness Library

Biceps

This exercise is for your biceps which are in the upper front part of your arm. When doing this exercise keep your elbows tucked into your sides but not touching.

Without Weight:

You can do this exercise with no weight. If you still want some resistance you can step on a resistance band and pull up from down low up to your shoulders. To have more of a challenge you can go slower with the movements. Reps: 8-10 Sets: 2-3.

With Weight: 

You can do this exercise with low or high weight. If you are just starting, begin with a lower weight and you can do more reps. Once you get the form down, you can add more weight. Reps: 8-10 Sets: 2-3.

At Gym:

At they gym, you can use the pulley machine and pull up with one or two hands and adjust the weight. You can also use a dumbbell as pictured, a resistance band with handles, or a TRX strap and lean back with your body facing the strap, start with straight arms and pull yourself up, keeping your palms facing towards you and your fists by your ears. Reps: 8-10 Sets: 2-3.

At Home:

You can also do this exercise at home. If you have a resistance band, you can step on it and either do one or two arms. Or you can use dumbbells if you have them. If you do not have any equipment, then find something heavy and hold it in your hand and do the motion as pictured. Reps: 8-10 Sets: 2-3.

 

Tricep Pull Down

This exercise is to build or tone the back of the arms which are the triceps. Make sure that you keep your elbows in by your sides but not touching your sides. Also try and keep your head up and shoulders back. 

Without Weight: 

You can do the tricep pull down with no weight and just use the bar with minimal or no weight attached. This would be for if you have injuries or instructed to use no or minimal weight. Reps: 8-10 Sets: 2-3. 

With Weight:

You may chose to do this exercise with a weight in order to build muscle or tone the muscle depending on the weight amount. Reps: 8-10 Sets: 2-3. 

At Gym:

At the gym you can use this machine that is pictured or use a dumbbell. If you are using this machine, make sure that you do not put too much weight on your muscles and strain them. If you are using a dumbbell, hold it behind your head with bent arms and extend the weight over your head. Reps: 8-10 Sets: 2-3.

At Home:

If you do not have this machine to use, then you can either use a dumbbell or something else heavy and hold it behind your head with bent arms and extend the weight over your head. If you do not have any heavy items, you can use a chair and put your hands on the chair behind you with bent arms, and push your body up. Reps: 8-10 Sets: 2-3.

 

Shoulder Fly

This is a very important exercise for helping shoulder stabilization and build strength. It targets the deltoids (shoulders) and outer arm. Make sure you keep your arms in the same plane as your torso. If you feel any pain in your rotator cuff, stop the exercise.

Without Weight:

It is good to do it without weights if you are just starting out and also it is good to build endurance. Do the same movement as you see in the picture. Reps: 8-10 Sets: 2-3.

With Weight:

You may chose to use weights when you are trying to build muscle in the shoulder. You should chose a dumbell weight that you are comfortable with starting out, do not start too high. Reps: 8-10 Sets: 2-3.

                                                                                At Gym:

                                                                                You can do this at the gym with weight or no weight. With the weight, you can use a dumbell for more of a challenge, or a resistance band. If you use a resistance band, step on it with both feet and perform the same motion. If you feel any pain in your rotator cuff, stop the exercise. Reps: 8-10 Sets: 2-3.

                                                                                At home: 

You can do this at home with weight or no weight. With weight you can use something heavy to hold in your hands or again, use a resistance band for more of a challenge. If you feel any pain in your rotator cuff, stop the exercise. Reps: 8-10 Sets: 2-3.