BodyPlex: Nutrition Powders

Arm Exercises

If you want your arm exercises to take real shape look at both the triceps and biceps independently to really make a difference. Why not check the quick arm exercises descriptions below to get started on a range of exercises that ensure a good workout for both triceps and biceps:



  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

	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