Who Doesn't Want Sculpted Arms? So Go Get-Em'!

It's summertime in the city which means lots of heat and high humidity. And to help Chicagoans cope, we turn to strapless dresses, tank taps, and tee-shirts. This not only helps us stay cool, but exposes our arms which have been mostly covered-up through the long and dreary winter! It's been said that arms are like built-in publicists for all the hard work (or lack thereof) we do in the gym. If your biceps and triceps are well-defined, people assume the rest of you is fit. And unfortunately, the same is said for just the opposite!

So how do you build well-defined, sculpted arms? The good news is it isn't as hard as you might think because just about every upper-body exercise involves using your arms in some way (to help move the weights). Do these arm specific exercises two times per week (3-4 sets/12-15 reps for each session) in addition to training your other upper-body muscles and results will follow!

Triceps: The muscle on the back of your upper arm is called the triceps brachii (triceps). When well-defined, it forms a horseshoe-like shape. This muscle is engaged in any exercise in which you straighten your arm against resistance.
Exercises
Triceps Extension
Triceps Pressdowns
Also involved in...chest presses, shoulder presses, push-ups

Biceps: The front of your upper arm is composed of two muscle groups, your biceps brachii and your brachialis (biceps). This muscle is involved in any exercise in which you curl your arms inward against resistance.
Exercises
Biceps Curls
Chin-ups (underhand grip)
Also involved in...Rows, Pull-ups (overhand grip)

There are many exercises that target both the triceps and biceps. Master the form of these basic movements and then add variance to continually challenge your newly developed arms!