The main muscles in the arms are the biceps and triceps. The biceps are located on the upper front of the arm, and the triceps are opposing muscles on the back part of the arm. To work these areas, you need to target them from various angles and use heavy weights. This will guarantee you are getting maximal muscle recruitment. Your forearms will also get worked because of the gripping you will be doing.
Step 1
Load a barbell to do close-grip bench presses. Lie on your back and grab the bar with your hands about 6 inches apart. Push it off the supports and hold it straight above you. Lower it down until it is about an inch above your chest and push it back up.
Step 2
Line up two benches parallel to each other and slightly farther apart than the length of your legs. Place your hands behind you on the edge of one bench and place your heels on the other bench. Have a training partner place a weight plate across your thighs, and lower yourself down toward the floor. Stop when your elbows are bent 90 degrees and push yourself back up.
Step 3
Kneel on a workout bench to do tricep kickbacks. Place your right knee on the bench and your left foot on the floor. Hold a dumbbell in your left hand and place your right hand on the bench for support. Bend forward until your back is slightly higher than parallel to the floor, and lift your left arm so the dumbbell is hanging straight down by your hip. Your elbow should be bent, and your upper arm should be parallel to the ground at this point. Keep your upper arm still and tight against your side as you extend the dumbbell straight behind you. Stop when your arm is straight, then lower it back to the starting point. Do a series of reps and switch sides.
Step 4
Curl a barbell from a standing position. Place your feet shoulder-width apart and hold the barbell in front of your thighs with an underhand grip. Your hands should be shoulder-width apart. Lift the bar up toward your chest by engaging your biceps. Squeeze forcefully at the top of the movement and slowly lower the bar back down.
Step 5
Grab a pair of dumbbells to do hammer curls. Stand with your feet shoulder-width apart and hold the dumbbells so they are facing the outsides of your thighs. Keep this grip and lift the dumbbells up toward your chest. Squeeze for a second and lower them back to the starting point.
Step 6
Change your grip to do reverse curls with the barbell. Stand with your feet shoulder-width apart and hold the barbell in front of your thighs with an overhand grip. Your hands should be shoulder-width apart. Curl the barbell up toward your chest and squeeze for one second. Lower it back down and repeat.
Tips and Warnings
- Do 8 to 12 reps and three to four sets of each exercise. Work out only every three days to give your muscles plenty of recovery time. Lift the heaviest weights you can handle while still maintaining good form.
Things You'll Need
- Bench
- Barbell
- Weight plates
- Dumbbells
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