Chiseling the Perfect Arms: Men’s Guide to Biceps, Triceps, and Forearms in Orange County’s Active Scene

With the beachfronts of Laguna Beach and surfing spots in Huntington Beach, the men of Orange County have ample reason to roll up their sleeves and showcase those well-sculpted arms. A combination of bicep, tricep, and forearm exercises can help achieve that toned and chiseled look. Here’s how to get started.

1. Bicep Curls (Biceps)

An OC classic for those sunny Newport Beach outings.

Stand with a dumbbell in each hand, arms extended by your sides.
Curl the weights up towards your shoulders, keeping the elbows fixed. Lower and repeat.

2. Hammer Curls (Biceps and Forearm)

For the multitaskers of Irvine’s tech hubs.

Similar to bicep curls but hold the dumbbells with a neutral grip (palms facing inwards).
Curl the weights without turning your wrists.

3. Tricep Dips (Triceps)

A favorite amongst the yacht owners of Dana Point.

Using a bench or chair, place your hands next to your hips.
Slide off the bench and lower your body by bending your elbows, then push back up.

4. Overhead Tricep Extension (Triceps)

For the gym enthusiasts of Costa Mesa.

Sit on a bench with a dumbbell held by both hands overhead.
Bend the elbows, lowering the weight behind your head, and then extend up.

5. Wrist Curls (Forearm)

Taking a cue from the golfers of Coto de Caza.

Sit on a bench with a dumbbell in hand, resting your forearm on your knee and wrist just beyond the knee.
Flex and extend your wrist, lifting and lowering the weight.

6. Reverse Wrist Curls (Forearm)

A nod to the cyclists scaling the trails of Mission Viejo.

Similar to wrist curls but with the palm facing down.

7. Diamond Push-Ups (Biceps and Triceps)

Inspired by the baseball players of Anaheim.

Get into a push-up position but bring your hands together so that your thumbs and index fingers form a diamond shape.
Lower and push yourself up, targeting both biceps and triceps.

8. Pull-Ups (Biceps and Forearm)

A staple for the beach bodybuilders of San Clemente.

Grip a pull-up bar with hands shoulder-width apart.
Pull yourself up until your chin is above the bar.

Achieving the Orange County Sleeve-Roll Ready Look

The picturesque environs of Orange County, from Seal Beach to San Juan Capistrano, offer plenty of motivation for men to sculpt those arm muscles. By incorporating these exercises into a regular routine, the dream of having beach-ready biceps, defined triceps, and strong forearms can become a reality.