Great arms require attention to both your biceps and triceps. The triceps are located at the back of the upper arm and are used whenever you push something, i.e. a baby pram or shopping trolley. The biceps, located at the front of the upper arm, are used for lifting light objects. The key is finding the right amount of resistance to reach fatigue in 6 to 20 repetitions.
1. Alternating Bicep Curl
Hold weights at sides with palms facing the body. Contract abs and squeeze shoulder blades together; align elbows and wrists with shoulders. Bend arm at the elbow while turning wrists outward until palms are facing the ceiling. Lift weight towards the shoulder without moving upper arm. Stop the motion when the weight meets the shoulder; hold for one count. Return weight to starting position. Repeat.
2. Triceps Kick Back
With left leg forward and slightly bent, place left hand on thigh for balance. Hold weight in right hand, elbow bent at a 90-degree angle, at waist height. Without moving the upper arm, straighten the arm at the elbow, so that the weight goes backward. Hold; return to starting position. Repeat. Switch sides.
For each exercise, aim for one to two sets of 10 to 20 repetitions, and rest for one minute between sets.