One needs to have very strong arms as these are the muscles which are used on a very frequent basis. In a fitness program, thus arm exercise becomes a priority.

Whether you want to tone and define weak arms so that you can wear something sleeveless with confidence or you want to increase muscle mass, working the muscles in the front and back of the upper arms will help you get there.

When working out arm exercises, the important thing is to have a balance. Toned arms give you much more than visual satisfaction. Exercise is a body tune-up, and if we're keeping our body exercised, we're keeping it tuned just like a car. If you want big arms, you must work both sides of the arms. When someone flexes their biceps, it's the whole arm that's working.

Imbalance during exercises can lead to injuries. If you consistently work the front of the thighs (quadriceps) but never the back (hamstrings), for example, the hamstrings will weaken, tighten, and cause you to pull or strain a muscle. Over time, it may lead to back pain from the tight hamstrings pulling you out of alignment.

Standing Biceps Curl with Dumbbells

Stand with feet shoulder-width apart and knees slightly bent
Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides.
Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides throughout movement -- don't allow them to move forward. This exercise may be done one arm at a time.

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