Triceps and Biceps - Isolating Your Muscles
The triceps and biceps muscles are located on the back and front of the upper arm, respectively. Although these muscle groups are located very close to each other, they must be worked out separately in order to increase strength in both groups.
Triceps
The triceps brachii are made up of three muscle sets: The long head, the medial head and the lateral head (which is most commonly thought of as the triceps). Although often spoken about in athletic circles, the triceps muscles are used rarely in every day movements (while biceps are used often). Thus, bodybuilders find that they must isolate the triceps muscle in order to see improved toning and definition.
To view a detailed workout routine for your triceps muscles, please see the Triceps Workout page.
Biceps
Used commonly in every day movements like picking up and putting away your groceries, biceps are one of the easier muscle sets to tone and gain mass. The biceps muscles are naturally connected to your deltoids (should muscles) pectoral (chest muscles) and forearms. This makes biceps workouts very effective for your overall arm mass. Following are some isolated biceps workout moves that will tone and define your biceps muscles in no time.
Curls: Whether performed standing or sitting, with dumbbells or a a barbell, biceps curls are the most popular form of arm exercise. The move is called a "curl" because you are virtually curling your arm up each time you lift a weight. Types of curls include: Standing barbell curls, standing dumbbell curls (in which your forearms face the ceiling), dumbbell hammer curls (with your wrists turned inside) and dumbbell concentration curls (sitting, with your elbow against the inside of your knee).
If you are just beginning your arm workout routine, it is important that the weight you choose is neither too heavy nor too light. You can seriously damage your arm muscles if you try to lift too heavy of a weight when you are not prepared. On the other hand, if you lift too light of a weight, you will not see any muscle gain as your muscles will not be destroyed and thus not rebuilt.
For a man over 18, start with 8-10 pound weights and increase from there. Women over 18 can start with 5 pound weights and then move up.
If you are more interested in toning your biceps muscles and are less interested in gaining actual muscle mass, it is recommended that you stick with the lower weights. You should feel the weight in your biceps and forearms, but you should be able to perform sets of 12 reps relatively easily.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
