Exercises for the Biceps, Triceps, Quadriceps & Hamstrings

Exercises for the leg and arm muscles are some of the most popular and well-known exercises around. Entire machines have been built specifically to address biceps, triceps, quads and hamstrings. Even so, one need not invest in fancy equipment or even pay an expensive gym bill to work these muscles. A relatively modest investment in free weights can give these muscles a great workout.

Curls are the best exercise for developing biceps. A curl essentially requires that the bicep muscle be the mechanism for lifting the weight upward toward the shoulder and back down again. The standing barbell curl is done grasping the barbell palms before bending the elbows to bring the bar up to the collarbone. A dumbbell curl is accomplished in the same manner, except that the dumbbell is held in just one hand.

The barbell and dumbbell can also be used to exercise the triceps. Lie down on a weight bench and grasp the barbell with the hands 6 to 12 inches apart. Push the weight above your chest until your arms are extended--this is the starting position--and carefully lower the weight until it touches the forehead, then push the weight back to the starting position. To use a dumbbell, hold it straight up with one hand and support that arm with your free hand. Bending your elbow, slowly lower the weight until it is roughly at ear level and then raise it back again.

Squats the ideal exercise for the quadriceps. It is highly recommended that you wear a weightlifting belt while doing this exercise. Begin by standing with your feet shoulder-width apart and the barbell resting on the back of your shoulders. Keeping the head up and the lower back straight, squat down until the thighs are roughly parallel with the floor and the gluteal muscles are about an inch below the knee. To return to the starting position, drive upward at a faster rate than when you lowered.

The best exercise for the hamstrings, provided you don't have a weight machine, are lunges. Rest a barbell across your shoulders and then lunge forward with one leg, bending it forward until the thigh is parallel to the floor, then return to the starting position and repeat with the opposite leg. The same exercise can also be done with dumbbells held in each hand, resting at your side. Hamstring lunges are effective even without the weights; try doing them holding a broom across your shoulders or holding cans of food by your side.