Back of arms

[Juliet]

Okay I have begun to exercise using my body as my weights and resistance. My question is....what can you do to work the muscle on the back of your arms? I currently am using things around my house to exercise. For example...I use the wall for push-ups ( I am not very good at the floor ones) and stuff like that. I don't have a lot of time to devote to exercizing and this is working for me. As I go throughout the day I stop and do something here and there. So if anyone has any suggestions on what I can do or use to get that muscle on the back of my arms it would be great. Thanks.

[Anne]

Here's one for the backs of arms. I don't know what it's called though.

Grab a can of soup or some other weight that you can hold in your hand.

Bend/lean over a chair and put your hand on the seat. With the other hand holding the weight, line the top part of your arm (elbow to shoulder) up with your body (which should be bent over). And just use your arm to do curls. Bring the can toward your shoulder then straighten it out toward your rear. Just make sure that your holding the can so if your standing up it's facing forward palm front. Don't move your entire arm. Just do the curls from the elbow down like your bending it to scratch your shoulder.

Hehe, hope this helps sweetie :) If I wasn't clear enough let me know and I'll try to explain better. LOL

~Anne~

[Juliet]

Thanks. Yes it does help. The only problem is I don't have a sturdy surface like a chair. I had to sell my dining room set when we moved (no room) and we use barstools at the counter. I tried the couch but it doesn't give the support necessary to do the proper form. Thank though. I tried it at least.

[High_Ground]

Triceps:

Lie down flat on your back facing up at the ceiling.

Grab an object that is reasonably heavy and hold it above your head with arms at full extension.

Slowly bend your arms down toward your skull until you are just past 45 degrees, and then return to full extension.

do 3 sets of 12 reps twice a week, increase weight as you can handle more weight.

(this is called a skull-crusher, or a french press, and it targets the triceps muscle well)

(if you have dumbbells they work as well)


Another excercise you can do is a dip.

Sit on a bench or something sturdy with your hands on either side of your waist.

Slide your body weight off of the bench to where your arms are supporting your weight.

Lower yourelf down to the point that the upper part of your arm is roughly parallel with the ground, then push back up.

Do 2 sets of 12 and the last set to failure.


If you do this workout twice a week, or once a week in conjunction with your biceps workout, that is good for an arm workout.

HG

[Juliet]

Thanks HG. I will try them.

[Nicole]

I may have to try some of these myself.