The arm contains four primary muscle groups: the biceps, triceps, brachioradialis and brachialis. The brachialis muscle covers your elbow and the brachioradialis covers your forearm. The biceps are located in the front of your upper arm, and allows you to lift and curl your arm as well as protonate your wrist. The triceps muscle extends along the back of your upper arm and is responsible for straightening your arm and twisting your wrist. Strengthening these muscles through daily exercises promotes the fine control needed by these extensor and flexor muscles for movement and reduces your injury potential.
Dumbbell Curls
Step 1
Strengthen your upper arm by performing dumbbell curls. This exercise targets your biceps muscles and works synergistically with your brachialis and brachioradialis muscle to accomplish this movement.
Step 2
Stand upright with your legs at shoulder width.
Step 3
Hold a dumbbell in each hand with your palms facing inward, your arms fully extended, and your elbows at your sides.
Step 4
抬起右臂并旋转前臂，直到它是垂直的，你的手掌面向肩膀。
Step 5
Lower your right arm to the starting position. Repeat this exercise on your opposite arm.
Step 6
Perform one set of 20 repetitions on both arms, once daily.
Triceps Pulldown
Step 1
Strengthen your triceps muscle as you engage in this compound exercise.
Step 2
Stand upright in front of a pulldown machine with a wide bar attached to the pulley. Stand with your feet at shoulder width, and slightly bend your knee.
Step 3
Grab the bar with both hands, with your palms facing inward. Place your hands 4 to 6 inches apart.
Step 4
Extend your elbows and pull the wide bar slowly towards your lower body. At the apex of this pulldown, hold for three seconds.
Step 5
Raise the bar slowly in a controlled motion to the starting position.
Step 6
Perform one set of 20 repetitions once daily to strengthen your arm muscles.
Overhead Triceps Extension
Step 1
Strengthen your triceps muscles and promote flexion and extension at the elbow joint by engaging in this compound exercise.
Step 2
Sit upright in a chair and grab a dumbbell in both hands.
Step 3
用耳朵旁边的双臂将哑铃直接向头部上方移动。
Step 4
Lower the dumbbell slowly behind your head until your elbows are bent to a 90-degree angle. Hold this position for five seconds.
Step 5
合同你的肌肉肌肉，伸展肘部，将哑铃带回你的头顶。
Step 6
Perform one set of 20 repetitions once daily.
Barbell Wrist Curl
Step 1
Perform this exercise to strengthen your triarticulate and biarticulate wrist flexor muscles. These muscles are located in your inner forearm, and are responsible for flexion, abduction and adduction of the wrist. Additionally, these two muscles facilitate flexion and adduction of the fingers, and flexion of the thumb.
Step 2
坐在长凳上，用双手抓住加权杠铃，确保你的手掌面临着。将手4到6英寸分开。
Step 3
Place your forearms on your thighs with your wrists resting just beyond your knees.
Step 4
将加权的杠铃从手掌中滚到手指上。通过弯曲或卷绕胸部，抬起杠铃备份。确保您的前臂在执行此手腕卷曲时仍然在大腿上。
Step 5
向后延伸手腕并将杠铃滚动到手指。每天执行一组20个重复。
Things You'll Need
Dumbbells
Pulldown machine
Weighted barbell
Tip
As you continue your exercise program and strengthen your arm muscles, gradually increase the weight on your dumbbells and barbell. Stop exercising if you notice extreme or an unusual amount of pain.
Warning
Do not lock your elbow while performing an overhead triceps extension.