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Arms

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The following exercise work a range of muscles on the front and back of your arms. Use the quick links below to access the desired exercise:

Exercise

 Part of the body worked Difficulty level (out of 10) 
Bicep Curl Works the front of the arm beneath the shoulder

Scale 2     2/10

Tricep Extension

Works the backs of the arms

Scale 3     3/10
Tricep Dips Works the back of the arms and shoulders scale 5     5/10
Tricep Kick Back

Works the backs of the arms

Scale 3     3/10
French Press Works the backs of the arms scale 4     4/10

Bicep Curl


Primary Muscles:
 
Biceps Brachi

bicep muscles

SecondaryMuscles: 
Branchialis (lower Biceps), rachioradialis (forearm) 

  Level of Difficulty:   (2/10) 

Scale 2

 Repetitions:     
     • 10-15 Reps - General toning

 Instructions   
  • Allocate yourself two dumbbells, one in  each hand with palms facing up,
  • Stand up tall maintaining good posture or sit down.

  • With both arms outstretched by your side, raise the hands and forearm from the elbow until the weights reach your shoulder.

  • Control the downward movement until your arms are near extended and then repeat.

 Teaching Points 
  • Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and 
  • Keep upper arms (from shoulders to elbows) close to sides at all times.  
  • Exhale as you curl your arms and inhale as they extend
     
      
 Adaptations   
  • Alternate arms  
  • Decrease range of movement  
  • Perform exercise seated  
 Progressions   
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tricep Extension 


Primary Muscles:
 
Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps, Trapezius

  Level of Difficulty:  (3/10)   

Scale 3

 Repetitions: 
     •
 10-15 Reps - General toning 

 Instructions 

  • Hold one weight with one hand overhead. Keeping your upper arm in place, slowly lower the weight straight down behind your head, as low as you can naturally go.   

  • Raise the weight upward over your head until your arm is extended.

  • Lower the weight behind your head in a slow, controlled manner

  • Once repetitions are complete on one arm, swap and repeat on the other.

Teaching Points  
  • Breath out as your raise your arm and breath in as you lower. 
  • Keep one hand in contact with the upper arm to avoid it swinging 
  • Keep the knees soft (slightly bent) 
  • Extend the hand directly up toward the ceiling  
  • Ensure a good posture is adopted                      

                                                                                                         

 Adaptations  
  • Perform the exercise seated 
  • Use two arms 
 Progressions  
  • Increase weight 
  • Decrease repetition speed 

Tricep Dips       


Primary Muscles:
 
Triceps, Pectorals

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps,Trapezius

  Level of Difficulty:  (5/10)    

scale 5

 Repetitions: 
     •
 10-15 Reps - General toning
 
 
 Instructions   
  • Sit comfortably on a bench or chair 
  • Place your hands to the side and gently lift your bottom forward off the bench/chair. 
  • Keep your arms slightly bent and then lower your bottom towards the floor 
  • Once you arms are at approximately a 90degree angle extend your arms back to the starting position 
  • Lead the movement from your arms rather than the hips 

 

Teaching Points 

  • Ensure the movement is up and down and moving forward 
  • Keep your core muscles engaged 
  • Do not lock the elbows inbetween each repetition  

  

 Adaptations   
  • Decrease the range of movement in your arms 
 Progressions   
  • Place a small block or stool under your feet 

Tricep Kickbacks 


Primary Muscles:

Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps,Trapezius

Level of Difficulty: (3/10) 

Scale 3

Repetitions:
  10-15 Reps - General toning

Instructions

  • Kneel over bench with arm supporting body on the bench or chair  
  • Holding the dumbbell, position upper arm parallel to floor. 
  • When ready extend the arm until it is straight. Return and repeat.  
  • Complete on one arm, swap and repeat on the other.  
Teaching Points 
  • Breath out as your raise your arm and breath in as you lower.  
  • Keep one hand in contact with the upper arm to avoid itswinging 
  • Keep the knees soft (slightly bent) 
  • Extend the hand directly up toward the ceiling 
Adaptations  
  • Reduce the weight 
  • Decrease range of movement 
Progressions  
  • Increase the weight 
  • Decrease repetition speed 
French Press 


Primary Muscles:

Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps, Trapezius

Level of Difficulty: (4/10) 

scale 4

Repetitions:
  10-15 Reps - General toning

Instructions

  • Lie on your back with you feet on the bench or floor. 
  • Hold one dumbbell with two hands with your arms outstretched towards the ceiling 
  • Keeping your upper arms still, bend at the elbow and lower the dumbell toward and slightly behind your forehead 
  • As the dumbbell positions behind the head extend the arms back to the starting position 
Teaching Points 
  • Breath out as you extend your arms and breath in as you bend.  
  • Keep the upper arms absolutely still  
  • Keep the lower back well supported and press into the back if requiried  
Adaptations   
  • Perform the exercise upright and seated  
  • Use a barbell 
Progressions   
  • Increase the weight 
  • Decrease repetition speed 
 

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