The arms consist of three major muscle groups: biceps, triceps and forearms. In order to build solid arms, you'll need exercises that target all of these groups. Weight training is the most effective way to build muscle, and there are several exercises for targeting arm muscles.
Biceps Exercises
Standing barbell curls are one of the most effective biceps workouts. Stand with a barbell in your hands, with your arms extending at your waist, palms up. Use your biceps (not your chest muscles) to pull the barbell to your chest, bending at the elbows. Begin with a weight that allows you to do 10 to 15 repetitions yet requires plenty of effort. Don't be afraid to start with an empty barbell. Concentration curls are another workout that targets the biceps directly. Sit on a weight bench, holding a dumbbell in your hand. Rest your elbow on your knee and start with your arm straight, the dumbbell toward the floor. Bend at the elbow and focus on using your biceps to curl the dumbbell toward your shoulder, bending at the elbow. Try 10 to 15 reps, then switch arms.
Triceps Exercises
Dips are a great workout routine that targets the triceps but doesn't require the use of free weights or a weight machine. Using parallel bars, grip each bar with your hands and lock your elbows with your arms extended. Lift your feet off the ground so your weight is supported only by your arms. Bend your elbows so that your body dips down and your chest is level with your hands. Lift up your body again for one repetition. Repeat 10 to 15 times. Dumbbell extensions also target the triceps, and are done by taking a dumbbell and raising it up over your head, with your arm fully extended. Bend your elbow so that the dumbbell goes back behind your head. Bring it back up for one repetition, then repeat 10 to 15 times using a weight that's comfortable for you.
Forearm Exercises
Wrist curls are the most effective form of weightlifting to target the forearms. Hold a barbell, palms down, with a comfortable amount of weight, with your arms over an arm bench. Use your forearm muscles to curl your wrists upward, then curl them back down, repeating 10 to 15 times for a set. You can also do this routine with your palms facing up to target different parts of the forearm, as well as using dumbbells as opposed to barbells to focus on one forearm over the other.
Member Comments