Arms are important for men as well as women and maybe for different purposes. Men may be looking for strength and the muscular look, and women may be looking for toned sexy arms and strength is a welcome byproduct benefit.

I will show you two basic exercises that will work your triceps (the back muscles of your upper arms) and biceps (the front muscles of your upper arms). Many novice trainees make the mistake of prioritizing one muscle over the other, and then they end up with imbalanced and asymmetrical looking arms which can be unattractive not to mention they may be prone to injuries.

So let"s get started with the biceps exercise along with my instructions to perform them correctly.

Barbell Biceps Curls

This exercise can be performed through the use of barbells or dumbbells which is your choice.. And it can be done depending upon your choice in the privacy of your own place, a gym or outdoors.

Instructions:

-Standing with both feet pointing straight ahead and parallel to each other

-Shoulders should be relaxed and not shrugged.

-Hold the barbell (or dumbbells) and start curling all the way up until your upper forearms touch the lower biceps.

-Lower the weight slowly and make sure there is no jerking

Common Mistakes to Watch for During the Exercise

-If you are thrusting your hips or waist forward while performing the biceps curls, then the weight you are lifting are most likely too heavy so reduce it.

-Another sign that the weight is too heavy or maybe not is when your elbows are not tucked into your sides, and they are moving forward while curling the weights. Actually, you"ll be working your front deltoids more than the biceps.

Triceps Dumbbells Extension Exercise

This exercise is great to stimulate the three head extensors muscles; therefore, the dumbbells extension is an effective exercise. Again, you can use the dumbbells as suggested or the barbell if you wish. They are all great choices; however, the dumbbells will work each arm individually. That is why I personally prefer using dumbbells over the barbell for myself and my clients as well.

Instructions:

-Lay down on the floor (or a bench if available) with both knees bent and both feet flat on the floor for added stability.

-Grab the dumbbells (or the barbell) firmly with a "hammer grip," and at the same time keep your arms fully extended as they are pointing toward the ceiling

-Now steadily and slowly lower the weights down by bending your elbows

-Keep lowering the weights until the upper forearms are in contact with the lower part of your biceps and your elbows are pointing upward

-Now extend the arms all the way up to the starting position and the elbows are fully extended again

These two exercises are great and they are very effective to build your arms all around with muscles fuller looking, and you are gaining physical strength at the same time. And the investment to buy the fitness equipment is very affordable for most people.

Practice these two exercises for a whole month by training each muscle every other day or three times per week, and you will be satisfied with the end results.