Basic Arm Exercises

This guide will demonstrate some basic exercises for arms. First, lets take a look of what the muscles in the arms are composed of so you know what you're working with:

The green section is what we call the biceps. There are two heads of the biceps muscle (hence the bi in biceps).


The blue section is what we call the triceps. This is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

The yellow section is what we call forearms. This muscle group has a lot to do with grip strength.
The arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders.

**TIP** I personally try not to train arms as they are used with every compound exercises. If you're lacking on arms then you should train them separately. Remember to stay proportional and not have huge arms with tiny legs.


BICEP EXERCISES

  Seated Dumbbell Curls
  This works the biceps and forearms.

Grab a pair of dumbbells. Sit upright. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

**TIP** You can also do this standing up or alternating left/ right arms. Sitting down focuses more on biceps and your body isn't moving around as much. Using both arms at the same time will give less rest time on your biceps.

Alternating Dumbbell Hammer Curls
This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

**Note**You can also use both arms at the same time. You can also do these seated like the previous exercise to isolate the biceps more.


Preacher Curls
This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Grip the barbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up. Slowly lower the barbell back to the starting position. Repeat.


Dumbbell Preacher Curls
This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with one arm lying flat on the pad, palms of your hands facing up. Grip the dumbbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the dumbbell up. Slowly lower the dumbbell back to the starting position. Repeat.

TRICEP EXERCISES
Lying Barbell Extensions
This exercise works the triceps, particularly the large inner head of the tricep muscle.

Grip the barbell and lie back on a flat bench. Feet shoulder width apart on each side of the bench.  Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is about an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

Tricep Rope Push Downs
This exercise targets the triceps.

Attach the rope to an overhead pulley. Grab the rope with an overhand grip. Bend your arms and try to tuck your elbows close to your sides at all times during the exercise.

Moving just your forearms push the bar down in an arc motion until your arms are straight. Hold this position and squeeze your triceps for a second to maximize the peak contraction. Slowly lower to the starting position. Repeat.

**note** You can also add various bars to this overhead pulley and it will focus on different parts of the triceps.


Dips
This exercise works the triceps as well as the chest and shoulders.
**TIP** If you're new and unable to do dips; there's sometimes an assisted dip machine that will get you started. If you're more advanced you can use a weighted dip belt and add on weights.

Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.

Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are at 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat. Overhead Tricep Dumbbell Extensions
This exercise works the triceps, particularly the long inner head of the triceps.

You can use a preacher curl bench for this. Grab the dumbbell over your head as shown.

Lower the dumbbell and try to keep your elbows in. Steadily push it back up in the starting position. Repeat.





VIDEOS

Latest arms video

My first arms video.

Andrew hitting arms 9 weeks in his competition in 2011.


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