The arms are composed of several muscle groups, including the biceps brachii, or two-headed arm muscle, the brachialis and the triceps brachii, or three-headed muscle. Those muscles are responsible for flexion and extension of the elbow. You can build up the arm muscles by performing movements such as biceps curls and triceps extensions.
Standing Close-Grip EZ-Bar Curl
The standing close-grip EZ-Bar curl builds the biceps and the brachialis muscles. Using an EZ-Bar, instead of a standard straight bar, puts the wrists in a more comfortable position. To perform the exercise, grab the bar using an underhand grip that is closer than shoulder-width apart and stand with your body upright. Curl the bar upward, toward your shoulders by bending your elbows, contract your biceps at the top of the motion and then return the bar back down.
Seated EZ-Bar Extension
Seated EZ-Bar extensions target the triceps. To execute the movement, put the weights on the bar and hold the bar with an overhand grip, slightly closer than shoulder-width apart. Sit on the bench and put your back on the upright seat. Position the bar behind your head, with your elbows bent. Bring the bar up by extending your elbows without locking your elbows at the top of the movement. Then, lower the bar to the starting position.
Cable Concentration Curl
The cable concentration curl builds the biceps and the brachialis muscles. As the name of the exercise implies, it is important to concentrate on the biceps during the exercise. First, set the cable pulley to the low position and attach the hand grip on the cable pulley. Grab the hand grip with your right hand, using an underhand grip. Take a few steps away from the cable pulley and stand with the left side of your body facing towards the cable pulley. Lean your torso forward a bit, bend your knees slightly and place your right elbow on your right inner thigh. Curl the hand grip towards your right shoulder by bending your right elbow, contract your right biceps at the top of the motion and then return the hand grip back down. Repeat the exercise with your left hand after you complete the repetitions with your right hand.
Cable Kickback
Cable kickbacks are a muscle-building exercise for the triceps. Adjust the cable pulley to the low position and attach the hand grip on the cable pulley. Hold the hand grip with your right hand, using an underhand grip and bend your right elbow. Take a few steps away from the cable pulley and stand with your body facing toward the cable pulley. Lean forward at the waist until your torso is about parallel to the ground. Bring the hand grip back by extending your right elbow. Then bring the hand grip back to the start. Repeat the movement with your left hand after completing the reps with your right hand.
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