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Upper Arm Facts

To strengthen and tone your upper arms, you need to work both your triceps (3 muscles in the back of the upper arm) and your biceps (2 muscles in the front of the upper arm).

TRICEPS

• Primary movement: Elbow extension
• Good free-weight exercise: Triceps kickbacks
• Good machine exercise: Triceps push-downs
• Use outside the gym: Punching; pushing a heavy object

BICEPS

• Primary movement: Elbow flexion
• Good free-weight exercise: Standing biceps curls
• Good machine exercise: Preacher curls
• Use outside the gym: Lifting and carrying objects