More and more people are now inclined to do workouts in order to keep their body in tone and in good shape. Females find males with well-toned upper arm muscles very attractive while the males find co-males with toned upper arm muscles envious.  There are a number of upper arm muscle exercises that you can perform and some of these are the curls, the concentration and the preacher curls, and the hammer curls. These routines will be explained below and all of these exercises can be performed in the same suggested repetitions and sets.  For the beginners, you can choose from one or two of these exercises and you can have one to two sets of twelve to sixteen repetitions per set.  For the advanced individuals, you can choose one of these exercises and then have at least two to three sets of eight to twelve repetitions for every set. 

The ordinary curls- This is the standard curls which you can perform.  You do this simply holding a weight with your palms face on out and your elbow next to your body.  Then you bend your elbows and start to curl the weights towards your shoulders without necessarily moving your elbows.  Then you lower it down and begin to repeat the process. 

The hammer curls - This routine is just similar to that of the regular or the ordinary curls except that your palms are facing in instead of facing out.  This kind of routine basically includes more forearm than ordinary curls because the turning of the hands contributes more difficulty to the routine such that you may also need to use lesser weight.

The concentration and preacher curls - this type of curls is actually a variation of the traditional or the ordinary curls.  You do this by positioning your arms at an angle and add a different level of difficulty in the exercise.

As for your rear part of the body, most of these routines that you can perform are intended for the latissimus dorsi or the large muscles on the flip side of your body, the rhomboids and the trapzius muscles or the upper of your rear and the erector spinae or the muscles on the lower rear part of your body.  In the same manner as the exercises for your upper arm muscles, the routines can be done by beginners and by advanced individuals.  For beginners, you can choose one or two of these exercise routines and perform one to two sets of at least twelve to repetitions for every set.  Advance individuals can choose one or all of these exercises and perform each for at least two to three sets of eight to twelve repetitions for every set.  Here are some of the routines for your rear. 

The rows - The rows actually works on either of the sides of your body, which include the upper arm muscles of your body.  The routine is done by holding the downs and positioning the tip forward in a 45-degree angle.  You need to contract your rear in order to pull at the torso level your torso. 

The pullovers and the flies - This type of routine also works on your chest as well as your triceps.  This is however not advisable to those with shoulder problems since the routine involves the high row as well as the reverse fly exercises. 

The lower rear exercise - This routine targets the erector spinae which is performed by lying on the ground with your hands behind your head and then lifting the chest off from the ground.  If you want more difficulty, you can lift your legs also.