Whether your a man or a woman: Well-defined arms look sexy and desirable. Nothing says manliness more than a sculpted set of biceps, while ladies often desire strong streamlined arms. There are a few upper arm exercises that both sexes should have in their arsenal. Remember that any exercises you do for the upper arms and upper body will directly work your forearms to get them in shape.

Bicep Curls: Everyone knows that bicep curls are the premier upper arm exercise. They can be done with barbells, dumbbells, or on a machine. Concentrate on slow, controlled movements and avoid swinging the weight. Biceps respond best when you make sure to feel every single fiber throughout the entire range of motion.

Preacher Curls: Preacher curls, either barbell or dumbbell, work the middle of arm (brachialis). Building your upper arms with this exercise will not only give you more definition in your arms, but will also give your bicep more of a bubbly peak when flexed.

Standing Tricep Extensions: Like barbell bicep curls, the tricep extension is the best mass-building upper arm exercises for the back of your arms. Many presses such as bench press and shoulder presses will build tricep mass, while the tricep extension is a concentrated mass-builder that works that part exclusively.

Overhead Tricep Extensions: This exercise is great for building definition in the triceps. It's a favorite among men, but should be embraced by women also. It taxes each and every part of the triceps.

Other Thoughts

It's important to know that when your doing upper arm exercises, you're always working both triceps and biceps. When your doing biceps, the triceps have to stabilize your arms. When doing triceps movements, your biceps have to stabilize the weight. When mass-building, arms tend to grow as body weight is added, so people wanting to add size to their arms should plan on gaining weight while building.