The arms consist of 3 main areas – the biceps, triceps and forearms. To build buff arms, you will need to focus equally on each one of these key areas. Before you tackle arm exercises, let’s take a minute to understand the basic anatomy of these key muscles.
The Bicep
This muscle enables you to lift and curl your arm. It assists in flexing your arm and moving your hand toward your shoulders. The bicep consists of three muscles – the brachii, brachialis and brachioradialis. In well defined bodybuilders, you can actually see each separate defined part of the bicep.
The Tricep
This muscle is sometimes neglected for the all important bicep; however, if you want a fully developed arm, you can’t afford not to train your triceps. This muscle makes up over two thirds of your arm.
Forgetting to work out your triceps would be like only putting your pants on one leg.
The tricep starts from the back of the upper arm and extends down to the elbow. The tricep is also made up of three muscles – the long head, the lateral head and the medial head.
These muscles work in opposition to the muscles of the bicep; these muscles are responsible for straightening the arm.
The Forearm
The forearm is composed of flexor muscles that are utilized when you rotate your hand toward the inside of your wrist; the forearm also uses extensor muscles to move the hand in the opposite direction. The supinator muscle of the forearms is located on the outer section of your arm for overall support.
The Arm Exercises Routine
Well developed arm muscles can be built from a routine that focuses on each one of the muscles independently and with equal attention given to each muscle. Compound movements that utilize more than one muscle are also beneficial, but remember to maintain correct form during the entire movement.
The following exercises are fundamental to a well-rounded arm routine. Three exercises are provided for each muscle as examples for you to choose from. These exercises can be added to your weekly arm program and for best results, make sure you rest at least 48 hours between arm workouts. Perform three sets of 8 to 10 repetitions of the following exercises:
Bicep Exercises
1. Standing Barbell Curl
- Start in a standing position with feet shoulder width apart and a barbell held with both hands.
- Slowly curl the barbell toward your chest and then lower it to the starting position.
2. Seated Dumbbell Curl
- Start in a seated position with a pair of dumbbells held in each hand.
- Slowly curl one dumbbell toward your shoulder and then lower it to the starting position.
- Repeat this movement with the other hand.
3. Seated Hammer Curl
- Start in a seated position with a pair of dumbbells held in each hand with palms rotated toward your body.
- Slowly curl one of the dumbbells toward your shoulder and then lower it to the starting position.
- Repeat this movement with the other arm.
Tricep Exercises
1. Lying Barbell Extensions
- Lie flat on the bench with a barbell held with both hands close together above your forehead. (To avoid injuries, start with a light weight until you feel comfortable with this exercise).
- Slowly extend your arms straight out above your head with elbows held close to your body and then lower the weight to the starting position.
2. Close Grip Bench
- Lie on your back on a standard bench press bench.
- Grab the bar with both hands just less than shoulder width apart.
- Lift the bar and perform a bench press with your elbows close to the body for support.
3. Tricep Bench Dips
- Place two exercise benches or chairs about 2 1/2 feet apart.
- Place your feet on one bench and hands on the other.
- Straighten your arms to brace yourself, and then slowly lower yourself until your body is lower than the bench or chair, and then return to the starting position.
Forearm Exercises
1. Reverse Curls
- Start in a standing position and grab a barbell with palms facing down.
- With elbows close to your body, curl the barbell toward your chest and then lower it to the starting position.
2. Dumbbell Wrist Curls
- Start in a seated position with a pair of dumbbells held in each hand.
- Bend over and let your forearms rest on your thighs with the dumbbells hanging over your knees.
- Using your wrists, curl the dumbbell while your arms stay held tightly against your thighs and then lower the weight to the starting position.
3. Dumbbell Reverse Wrist Curls
- Start in a seated position with a pair of dumbbells held in each hand with palms facing downward.
- Bend over and let your forearms rest on your thighs with the dumbbells hanging over your knees.
- Using your wrists, curl the dumbbells up with your forearms held tight against your body, and then lower them to the starting position.
