Arms Muscles and Exercises – Biceps and Triceps

What are arms muscles and great arms exercises for beautiful arms? Learn more about biceps and triceps and interesting arms training.

Why should you know your arm muscles? 

If you know where these muscles are located and for what movement are they responsible for, then it will be easier for you to perform the bicep and triceps exercises correctly. Thanks to this, you can have strong and amazing arms. 🙂

Arms muscles – biceps

Your biceps (biceps brachii) is located at the front of your arm and consist of two heads – a long head and a short head. 

Halfway down the arm, both heads join together. 

The biceps muscle of the arm works for both the shoulder and the elbow. Biceps flexes the shoulder. In addition, the long head is a weak adductor of the shoulder (brings it closer), and the short head is a weak abductor of it (moves away).

However, it has a much greater impact on the elbow joint. The biceps flexes (bends) the elbow and rotates it externally (twists outwards). 

What are the other muscles in the arm? 

Another popular muscle in your arms is triceps.

Structure of your triceps

Your triceps (triceps brachii) is located in the back of your upper arm. 

It is made up of three heads – long head, lateral head, and medial head, which connect to form a common tendon. 

The triceps also works on the shoulder and elbow. The long head strongly brings (adduct) and straightens the shoulder. In addition, the triceps extend the elbow. 

There are more arms muscles but biceps and triceps are the most popular. 😉

So what are arms exercises?

Below are presented interesting arms exercises.

What are the great bices exercises?

Biceps exercise 1

Traditional push-ups or kneeling push-ups are great not only for biceps but also for chest muscles and shoulder muscles.

To do the exercise put your hand on the mat with a distance wider than your shoulder from each other. In case you put your hand with shoulder-width apart, you will engage more to work your triceps.

Look at the mat in front of you to keep your neck straight as well. 

You can put your feet or bended knees on the mat. If regular pushups are too hard for you in the beginning then kneeling push-ups will be better. And later you can switch to regular push-ups. 

Look at the mat in front of you to keep your neck straight as well. 

Bend your elbows and bring your chest closer to the mat.

Also, remember to contract your abdominal muscles so that your back does not lean during the exercise. It also can help you train your belly muscles.

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What can be another exercise for arms muscles?

Biceps exercise 2

Grab the weights and bend the elbows to the right angle. You can perform the biceps exercise in two versions: by holding your weights vertically and horizontally.

What are another exercises for arms muscles?

What are the triceps exercises?

Triceps exercise 1

Put your hand behind you on the mat. Place your feet in fron of you with bended knees. Slowly lower yourself down.

Flex and extend the elbows, bringing the torso closer and away from the floor.

Triceps exercise 2

“Narrow push-ups” is similar to regular pushups, but arms are closer to the body. It works for triceps, chest and shoulder muscles.

Put your hand on the mat in front of you with shoulder-width apart. Torso should rest on your feet or crossed knees. Look at the place on the mat between your hands. Bend and extend the elbows, bringing the torso closer and away from the floor. 

The elbows should be close to the body during the whole exercise.

Triceps exercises 3

Sit on the floor with your legs crossed or on the chair. Hold the weights in your hands. Raise your arms with your weights.

Extend and flex your elbows and raise your hands up, and later bend the elbows, carrying the weights behind the head. Repeat the exercise.

I hope you liked the exercises for the arms muscles. Check also other interesting exercises and get the free ebook below.

Polish post

Source: “Functional Anatomy in Physical Education and Physiotherapy Studies” – Bogusław Marecki