To build the muscles on the sides of the arm, you have to focus on the biceps, triceps and deltoids. Specifically, you need to zero in on particular areas of these muscle groups. For example, the biceps have an inner and outer head, the triceps have a lateral, medial and long head, and the deltoids have a posterior, medial and anterior head. The goal is to work the outer head of the biceps, lateral head of the triceps and medial head of the delts to build muscles on the sides of your arms.
Step 1
Execute a set of close-grip bench presses to work the lateral heads of the triceps. Lie face-up on a flat bench, and grasp the barbell with an overhand grip with your hands slightly less than shoulder width apart. Push it straight off the supports, and hold it above your chest. Lower it slowly by bending your elbows, keeping your arms tight to your sides. Stop when it lightly touches your chest, then push it back up in a steady motion. Do 10 to 12 repetitions.
Step 2
Attach a v-bar to a cable machine to do pushdowns. Stand facing the bar with your feet about shoulder width apart and your hands on the bar. Keep your upper arms tight to your sides, and push the bar down toward your thighs by bending your elbows. Raise the bar back up; do 10 to 12 reps. Squeeze your triceps for a full second at the bottom of the movement.
Step 3
Perform a set of lateral raises to target the medial delts. Stand with your feet shoulder width apart, and hold dumbbells at your sides with your palms facing your body. Bend your elbows slightly, and maintain that bend as you raise your arms up to your sides. Stop when your arms parallel the floor, slowly lower them back down, and repeat for 10 to 12 repetitions.
Step 4
Grasp a barbell with an underhand close grip to do barbell curls. Position your hands about 6 inches apart on the bar, and stand with your feet shoulder width apart. Keep your upper arms tight to your sides as you bend your elbows and lift the bar. Stop when your palms face your chest, and squeeze your biceps forcefully for a full second. Lower the bar back down, and repeat 10 to 12 times.
Step 5
Stand with your feet about shoulder width apart to do dumbbell hammer curls. Hold the weights at your sides with your palms facing your body. Keep your palms facing each other as you bend your elbows and lift the weights toward your shoulders. Squeeze your biceps for a full second at the top of the movement, and slowly lower the weights back down. Repeat 10 to 12 times.
Tips and Warnings
- Perform three or four sets of each exercise, using the heaviest weights you can handle. Work out three days a week with one day of rest in between.
Things You'll Need
- Weight bench
- Cable machine
- V-bar attachment
- Barbell
- Dumbbells
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