There are some very good dumbbell exercises that can help develop firm and
strong upper arms. However, there are some pieces of information you have
left out that would have allowed for a more complete answer. For instance,
what is your age and sex? What is your weight and height? Are you currently
working out, and for how long have you been working out; or, are you in an
untrained condition? All of these factors will help determine the speed of
results.
Anyway, as we said earlier, there are good dumbbell
exercises for the biceps and triceps. A reasonably effective beginning
routine for the upper arms would go as follows: Seated dumbbell bicep curl -
three sets of ten to twenty repetitions; Concentration curl - three sets of
ten to twenty repetitions; Lying dumbbell triceps press - three sets of ten to
twenty repetitions; French press(triceps) - three sets of ten to twenty
repetitions. The idea here is to start with ten repetitions(if possible - if
not, start with fewer reps) and to increase repetitions on each exercise when
possible until you are able to do twenty reps on all exercises. When you reach
this point, you may need to add more weight to achieve increased
results.
Also, we will soon be offering weight routines through this
website in which we can customize routines for you and your circumstances.
Please stay tuned as they will be coming shortly.
That's it for this time,
By: Larry Pazdra -CSCS
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