Click on the photos to view a video clip illustrating the proper way to perform the exercises described.
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Biceps

The biceps act to flex the shoulder and flex the arm at the elbow joint.

Biceps Curl

Stand with feet placed shoulder width apart. Start with hands at thigh level and palms facing forward. Slowly lift the weight/resistance up toward the chest, while keeping the elbows at sides. Return to the start position in a controlled motion and do not lock elbows.

Triceps

The triceps group extends the arm at the elbow joint and extends the shoulder.

Triceps Kick Back

Choose a pair of 3-5 lb. dumbbells. Straddle feet front to back for a wide base of support. When working the left arm, the right leg is in the front position. Place the non-working arm on the forward leg for support. Position the upper arm parallel to the floor and bend 90° at the elbow. Slowly extend the arm to the rear by moving at the elbow joint and keeping the upper arm stable. Do not lock the elbow in the extended position. Return to the start position in a slow, controlled motion.

Triceps Press

Feet should be straddled for a wide base of support, keeping the opposite foot forward of the working arm. Begin with the elbow bent and pointing toward the ceiling. Use the opposite arm to support the working arm by grasping it just below the elbow. Slowly extend the lower arm upward, moving only at the elbow joint and keeping the upper arm stable. Return to the start position, slowly. Maintain a steady, controlled speed throughout the entire exercise.

Shoulders

The shoulder muscles, or deltoids, give shape to the shoulders. The rotator cuff muscles stabilize and strengthen the shoulder joint.

Shoulder Press

Choose a pair of 3-5 lb. dumbbells. Sit back firmly against a bench or chair. Bring dumbbells up, so that upper arms are parallel to the floor. Raise dumbbells directly over the shoulders, by extending the arms upward. Dumbbells should meet directly over the head, and elbow joints should not lock. Return to the start position in a controlled manner.

Click on The Physician and Sportsmedicine for more information on toning the upper arms.

Source:
The Total Trainer, Army Physical Fitness Research Institute, The U.S. Army War College Barracks, Pennsylvania.