Increase Your Upper Arm Strength & Drastically Reduce Arm Pump

Upper Arm Strength Training

It goes without saying. When you ride, you use your arms a lot.  And when your upper arms and forearms are not in good shape, you’re pretty much guaranteed to experience fatigue, soreness, and the occasional arm pump up to a few days after a race or active training session.  That’s why your upper arm strength is a vital fitness component.Rider Fitness: Upper Arm Strength

But which parts of the upper arm need to be worked – triceps or biceps?  The answer is both. Both are equally important and contribute to the increased stability and endurance you need to optimize performance on the track.

Keeping that in mind, here are a few of the more effective upper arm workouts to fit into your daily training routine:

4 Exercises for Increasing Your Upper Arm Strength & Reducing Arm Pump

Exercise #1:  Standing Dumbbell Curls

Dumbbell curls are one of the best exercises for strengthening your biceps.  If you don’t have access to dumbbells, you can always “make” your own by filling a gallon jug with water, a book bag with books, bucket with rocks, etc.

  • Rider Fitness: Upper Arm Strength Standing Dumbell CurlsStand with your feet about shoulder-width apart.
  • Grab a pair of dumbbells and let them hang by your side.
  • Rotate your arms so that your palms are facing forward (in front of you).
  • Raise one dumbbell towards your shoulder until your forearm is entirely vertical.
  • Hold and slowly lower the dumbbell back to its starting position.
  • Next, do the same with the other arm and dumbbell.  That’s one rep.
  • Perform three sets of 8-12 reps.

Exercise #2:  Overhead Dumbbell Triceps Extensions

Dumbbells can also be used to strengthen the triceps.  And overhead dumbbell extensions are very efficient at quickly building and strengthening triceps.  Here’s how to do them:

  • Rider Fitness: Upper Arm Strength Overhead Bumbell Tricep ExtensionsYou can perform these either in a seated or standing position.
  • Position a dumbbell over your head, gripping the top portion of the dumbbell with both hands.
  • Next, position your elbows over your head, keeping them stable and stationary.
  • Slowly lower your forearm behind your upper arm while keeping your elbows stationary.  Drop your forearms as low as they can go.
  • Then, raise the dumbbell over your head, again keeping your elbows stationary.  This completes one rep.
  • Perform three sets of 8-12 reps.

Exercise #3:  Lying Barbell Triceps Extensions

This version of triceps extensions targets the medial and outer heads of the triceps.  They involve using a barbell and a bench.

  • Rider Fitness: Upper Arm Strength Lying Barbell Tricep ExtensionsPrepare the barbell with the proper amount of weight.
  • Lie back on the bench and grip the barbell with a close overhand grip.
  • Extend your arms straight above your head.
  • Keeping your elbows and upper arms stationary, slowly lower the barbell until it almost touches your forehead.
  • Then, using only your triceps, push the bar back to its original position over your head.  That completes one rep.
  • Perform three sets of 8-12 reps.

If you have any questions or anything to add, please leave them in the comments or on our FaceBook page!

Keep Reading – Forearm Strength

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