Exercises: arms

The shoulder exercises in this section target the deltoid muscle. The three parts of this muscle generate force, while the rotator cuff provides dynamic stability and allows movement around the shoulder joint (glenohumeral joint). Strong, stable arms and shoulders are good for many sports. The arm exercises focus on the muscles that flex the elbow – biceps, brachii, brachialis and brachioradialis – and on the triceps brachii, which extends the elbow.

Because the shoulder and arm muscles also work during exercises for other muscle groups, you should allow time for rest and recovery between workouts to avoid fatigue and overload. The posterior deltoid and rotator cuff are extra sensitive, so pay sufficient attention to this.

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The triceps kickback is done with a bench or dumbbell. She trains the triceps brachii at the back of the upper arm.

For the triceps extension, one dumbbell is used to train the triceps brachii. You can do this exercise at home or at the gym.

The triceps pushdown is often performed in gyms and fitness centers by people who want to improve the size and strength of their triceps.

The cable curl is often done at the end of a workout with lighter weights. The cable curl is a good exercise for throwing sports.

The concentration curl targets the muscles in the upper arm. Fit the exercise into a training schedule to optimally train the arm.

The biceps curl has long been included in strength training programs. It is a simple exercise, good for beginners and advanced.

The wrist curl targets the flexor muscles in the wrist. The wrist curl is not necessary in a beginner’s training schedule.