What's a good weight training exercise to build up arm muscle?
409452
Girl pushups are good!  Keep doing them and you will get stronger.  Chest press is another good exercise.  It's kinda like the reverse of a pushup.  Lie on your back with dumbells with your arms close to your chest like the bottom of a pushup.  Press your weights into the air and lower back down.
286406
Eat a balanced diet and start by doing curls for your biceps and then lifts for your triceps.  and don't forget your shoulders.  start with a small amount of weight like 5lbs and then work up to 12.  Do three sets of 12 or 15 on each exercise.  You'll be in tanks before you know it.
406739
As all the other answers suggest, you obviously need to do some form of weight or resistance training to challenge your muscles.\n\nYour triceps make up about 2/3 of your arm size so concentrate on developing them as much if not more than your biceps.  There is also a muscle underneath the biceps called brachialis and it can really add thickness to your arms if you train them properly (usually best with hammer curls).  \n\nHere's a list of Strength Conditioning Exercises for the arms to get you started but please seek the advice of a personal trainer on technique and execution before you get started:\n\nBiceps\nhttp://www.preventdisease.com/fitness/Strength_Exercises_biceps.html\n\nTriceps\nhttp://www.preventdisease.com/fitness/Strength_Exercises_triceps.html\n\nForearms\nhttp://www.preventdisease.com/fitness/Strength_Exercises_forearms.html
514032
Work on your upper arms and upper abs...you need more muscle.
1093466
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
599631
First thing you wanna do is work on your shoulders.simple dumb-bell raises-bend arm at elbow lift straight up, another is butterfly exercise, bend at the knees usin dumb-bells, like a butterfly -bring your arms out like your flying, bending your arm. Push ups are good also, working out your triceps. Another good exercise is find a couch, chair, your bed.use the edge of it like your sitting, but move so your hands are behind you on the bed and go up an up raising yourself, that works your triceps. Another good exercise for your wrists use get a string a put a 5lb weight on it, and extend your hands, and rolling up the string using your wrists, then unroll, and repeat. These are some good ones. What will really help is long tossing, build up your arm strenggh. Good luck
295037
Uplift Breasts and Tone Underarms\n\n\nWant to uplift your breasts and tighten and tone the back of your arms? This article will help you to have firmer breasts and more beautiful arms. Do these exercises daily for best results and you'll see changes very quickly. \n\nUse 1-10 pound weights, depending on your level of strength. If you've never lifted weights before, start with l pound. You can even use cans of food, but they're a little harder to hold onto.\n\nRemember to breathe throughout any workout. Quality is more important than quantity, so go slow, don't swing your arms and be sure to keep your back straight and your tummy tucked in as you breathe through each exercise.\n\nLie on your back on the floor. \n\nYou can also complete all of these exercises on an exercise ball, which has the advantage of also toning your abs and thighs at the same time as you work to stay on the ball.\n\nChest Fly to Uplift Breasts \n\nThis exercise works the pectorals (chest muscles). While lying on your back on the floor, hold a weight in each hand, keep arms straight out to the side and bring them up to your head almost to ears. Keep your neck relaxed as you work. Take the weights down and then back up. Will give your breasts an uplifted look. Keep breathing as you complete up to 20. Work up to this number over time. \n\nLats Workout to Uplift Breasts and Tone Arms.\n\nStill lying on your back, hold the two weights together above you, arms extended. Bring them behind your head toward the floor, then straight up to about chest level while pulling. You should feel this in the muscles right under your arms in the outside of the shoulders and upper back.\n\nOverhead Presses to Tone Arms, Firm Chest and Shoulders.\n\nSit up. Bend your elbows and push the weights up until arms are straight on each side of the head. Firms chest, shoulders and arms. Keep back straight and tummy in. Work up to 20. Make each one beautiful. \n\n\nLateral Raise Tone Arms and Chest.\n\nSitting up nice and tall, back straight, abs pulled in, arms straight, pull them up from the side to a little above your shoulders. Work up to 10. Last one, hold in the elevated position and let the arms come down very slowly in an isometric hold. Keep breathing throughout.\n\nArm toner.\n\nSit on ball or chair lean forward, pick elbows up behind you and release them. Works on arms and shoulders. Keep back straight and abs pulled in, breathe through each one. Work up to 15. N\n\nTriceps Kick-Back to Firm Flabby Underarms.\n\nWhile still sitting, and leaning slightly forward, keep your arms behind you. Extend from bent elbows to straight arms, (push hard) and then release arms. Work up to 15. Upper arms stay straight, only bend at the elbows. Breathe, keep back straight. No more flabby arms as you tone and trim the triceps (back of arms).
712864
Simply train for strength.  Human muscle tissue contains three different fibers:  Red (endurance, low intensity), Intermediate (moderate intensity work), and White (high intensity, responsible for strength, speed, and overall size).\n\nThere's no need to do "explosive" training to become faster--such training actually WILL generate injuries from all the jerking and pulling created between the muscles and the tendon attachments.\n\nI would recommend standard weight training, doing mostly compound movements; excercises that use more than one muscle group, such as squats and bench presses.  Perform each excercise with weight that's heavy enough to reach positive muscular failure (the point where you cannot do another repitition regardless of how hard you try) within six to eight repititions.  Keep your movements absolutely under control--no jerking or swinging, unless you like your doctor and wish to visit him often!  In choosing the weight you use, make sure that you can hold the weight in place, briefly, at any point of the excercise's rang of motion.  If you can't, you didn't lift it--you threw it, using momentum to rob your muscles of work they should have been laboring against.\n\nIf you're sceptical that using slower, heavy, movements is a good way to generate both an increase in strength and speed, consider this:  Let's assume that you're about to pick up a box that you fully beleive is heavy.  You'll lift that box pretty quickly, won't you?  Also, image yourself carrying a five-gallon bucket that's full of water.  The handle breaks.  Your hand--which is still under control of an arm that was holding some weight just moments before--would jerk clean up to your shoulder before you'd be able to react to the broken bucket handle.  Strength and speed are related!  \n\nMake sure that you allow plenty of time for muscle recouperation and growth in between workouts--overtaining is very easy while training for strength, because the more intense the workout, the more a muscle is exposed to stress.  The more stress, the greater the amount of time needed to recover.\n\nFor more information, I'd recommend the excellent book by Mike Mentzer entitled, "High Intensity Training the Mike Mentzer Way," which is availible at most major bookstores.
804088
Do body Building! It helps build strong muscles which give you wieght. I have a cousin who does wheight lifting and he is only 18 and is 230 pounds. he has gigantic arms and has a six pack
937184
In general, the same progression is used for explosive arms as it is for explosive legs. First, you must begin with an all-round strength training for the shoulders and arms. Thus, for the upper body you should do exercises such as bench press, overhead presses, incline and decline presses, lateral arm raises, medial shoulder joint rotation, bicep curls, tricep extensions, supinations-pronations, ulna and radial flexion, and finger flexion.\nIt is difficult to bring out examples of specialized exercises for the upper body since each sport has its own particular coordination and basic movements. If you are a shot putter, a more specialized exercise would be incline presses as opposed to the regular bench press. If you are a thrower, you would do more medial shoulder joint rotation with the upper arm in line with the shoulder, forearm perpendicular to the upper arm. If you are a baseball batter, you would do more reverse flyes and ulna flexion of the wrist joint together with triceps extension.\nAfter getting a strong muscular base from these exercises, you can do combination exercises such as an isometric hold followed by an initial explosion in the beginning position. For example, when doing the bench press, hold the barbell close to your chest for a count of 5 and then maximally explode to raise the barbell. However, make sure the weight is heavy enough so that when you explode the bar will be slowing down and stop as your arms come to full extension. To ensure that your arm is not moving explosively or very fast near the end of the range of motion, you should think of short, quick explosions.\nIn addition, to develop more speed you can execute the exercises at a faster rate of execution but always with the barbell coming to a stop or being quickly reversed near the end of the range of motion. After this, you will be ready for "jumping" with the arms.
392609
lift, stretch, flicking the wrist a little harder also will had 10-15 yards most of the time.  use ur whole body not just arm. and most of all, put every ounce of strength in ur body into it!
81562
You should try strength training instead.  Using weights would help build muscle.
195943
I used to do it in high school. I suggest that you do 100 chin ups and 100 pull ups each day. If you can't do that, work up to it. I also strongly recommend an abdominal workout. Your abdomen has as much to do with that as your arms do.
1056989
for your biceps, it is all curls. \nBarbell curls, dumbbell curls, preacher curls, Incline bench curls, cable curls and so on.. \nfor your triceps it is all extensions and pushdowns.\nCable Pushdowns, overhead tricep extensions. Kickbacks, skull crushers, close-grip presses. \n\nthese are just some of the many exercises you can do for your arms.\nEach one has different benefits and depending on how you do it, will work different parts of your arms.\n\nMike\nPersonal Trainer
106618
Arm wrestling uses different muscles, and also involves physics (leverage, size).  Try arm wrestling strong people (dad?) at home to strengthen those muscles, and lift weights to work different muscle groups.  Also, a heavier person is pushing more weight when doing pushups.  We don't know your size or weight.
357147
Walk or run outside.  Pushups, crunches, lunges, squats, tricep dips, etc with your own body weight for building muscles.  Get some inexpensive weights for even more exercises to build muscles.  There's a lot you can do right at home.
1133341
ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets.  So your training the muscle to handle more weight.  Running on the other hand is higher intensity and you may loose some build.  The happy medium i recommend 3-4 sets of 10-12 reps.  Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after.  These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout.   Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet.  Try to get in 1-1.5g of protein per pound of bodyweight.  Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup.  Make sure you get your sleep because that is when you heal.  Use 3-4 different lifting techniques to train each muscle group.  Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's.  I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others.  I can email you a complete workout sheet with lift tips and techniques I use if you like massure4hire@yahoo.com I keep it up to date on the PC.  Also keep a lifting journal so you can keep your progress and see where you need improvements.  I also log diet and suppliment info into mine.  Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder.  Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs.  Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it.  Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.