How To Build Arm Muscles
Aside from building the chest, having big, well-defined arms is probably the most sought after goal of most people trying to build muscle. The arms consist of two major muscle groups: the biceps on the front of the arm, and the triceps on the back of the arm. Because of their structure, exercises that work the biceps do not work the triceps and vice versa. So you will have to incorporate many different lifts to get the strong, muscular arms you are seeking.
The most important part of building muscular arms is to focus on both the biceps and triceps equally. Many people falsely assume that the biceps are the most important muscles in the arms, but the triceps are equally important. Biceps are used for all types of lifting and pulling motions, whereas triceps are involved in extending and pushing motions. Remember that the best way to build muscles is to incorporate many different exercises into your routine so that the muscles will be worked to their maximum potential. Each exercise should involve different angles and slightly different types of motion to be as effective as possible.
For more information, see the weightlifting tips.
Exercises To Build Arm Muscles
Biceps. The following are some of the most effective exercises to build the biceps.
- Standing barbell curls
- Standing/seated dumbbell curls
- Standing/seated hammer curls
- Incline dumbbell curls
- Preacher curls
- Cable curls
- Pull-ups
- Chin-ups
Triceps. These exercises are generally very effective for building the triceps.
- Dips
- Skullcrushers
- Triceps pushdown
- Close-grip bench press
- Triceps kickbacks
- Overhead triceps extensions