Arms

The biceps are the beach muscle! The funny thing is that every time that someone asks you to make a muscle, what do you flex, your calves? No, you flex you biceps and show off your arm. The fibers of your biceps run from your elbow all the way up to the top of your shoulder.

Myth: Certain hand positions can develop the inner and outer biceps.
Truth: If you could isolate the individual muscle of the Biceps than that would be true. However, there have been tests done with electrodes that show how all of the Biceps muscles work together no matter if you take a close or wide grip. The best way to figure out where you hands should be placed on the bar or where to hold the handle is by finding your carrying angle. The easiest way to determine your carrying angle is to stand straight with your arms by your side. Let them hang loose. Now turn your thumbs out. Once they are pointing out raise your hands up to the bar - that is your carrying angle.

Biceps Exercise 1: Standing Curl
*Exercise Shown using Bodylastics elastics. Click here to see more exercises
Starting position: 1. Start the exercise by standing feet hips width apart 2. Grip a handle on each side and hold arms slightly bent at sides with palms facing forward 3. Keep your legs slightly bent, back straight, head straight, shoulders back and stomach tight. 4. Keep your humerus (upper arm) perpendicular to the floor.

Movement: 1. With elbows stationary at sides bend (curl) arm and shorten the muscles until forearm is just higher than parallel with floor 2. Slowly return arm to starting position REPEAT

Trainers Tips: I know that you are used to bringing the bar up further than parallel but trust me on this one. You will feel it the very first set. Your muscle stops shortening about half way up.

Biceps Exercise 2: Preacher Curl
Starting position: 1. Sit on the machine and adjust the height of the seat so that the pad is comfortable against your chest. Also make sure that the seat is high enough so that you are still able to straighten your arm on the eccentric (lengthening) part of the movement.

Movement: 1. Starting with just a slight bend in the arms, bend the arms (curl) just a little more than 50% of the way. 2. Slowly return arm to starting position REPEAT

Trainers Tips: When your arm is bending (curling) do not raise your arm any further than about 50%, the muscle will stop shortening and will relax. You will actually be able to watch your muscle relax if you bring the bar all the way up to your chin.

Your triceps actually make up 2/3 of your arm. The fibers of your triceps run from your elbow (back of the arm) up to the back of your shoulder.

Myth: Actually I haven't heard any good ones for the Triceps

Triceps Exercise 1: Triceps Extension
*Exercise Shown using Bodylastics elastics. Click here to see more exercises
Starting position: 1. Kneel on pillow next to door or stand facing machine 2. Grip a handle on each side or the attachment of your choice and position arms so upper arms are perpendicular to floor and forearms are a little higher than parallel

Movement: 1. While keeping elbows stationary at sides straighten your arms and shorten the muscles. 2. When arm is straight slowly return arms to starting position REPEAT

Trainers Tips: Think of the elbows are stationary hinges - they should not move!

Triceps Exercise 2: Kickback
*Exercise Shown using Bodylastics elastics. Click here to see more exercises
Starting position: 1. Grip a handle or dumbbell with each hand 2. Stand with feet hips width apart, legs slightly bent, waist slightly bent and back straight 3. Position your arm so upper arm is parallel to floor and forearm perpendicular to floor

Movement: 1. While keeping your elbows stationary (again, like hinges) at your sides push out behind you and straighten your arm and shorten the muscles until your whole arm is a straight line parallel with the floor 2. Slowly return arm to starting position REPEAT

Trainers Tips: Really try to keep your upper arms parallel to the floor. As people get tired they begin to move the upper arm up and down instead of bending the elbow.

Triceps Exercise 3: One arm Triceps Extension
*Exercise Shown using Bodylastics elastics. Click here to see more exercises
Starting position: 1. If you are using elastics stand on one end of the elastic(s) with the handle in between your legs 2. While gripping dumbbell or other handle of elastic, raise your hand until it is behind your head and your upper arm is perpendicular to floor 3. Keep abs Tight, back tight 

Movement: 1. Raise your hand straight above your head and shorten the muscles until your elbow is almost totally straight. Try to keep your humerus perpendicular to the floor. 2. Slowly return hand to starting position REPEAT

Trainers Tips: I know that it is not easy, but really try to keep the elbow up high a opposed to out to the side. One cue that might help when you straighten your arm is push out a little behind you instead of straight over your head