Arm Muscle Exercises

Learn all about the different arm exercises

The two main parts of your arm are your bicep and tricep. You could also note that the forearm muscles are also a major part of the arm. Since the arm is designed in such a simplistic nature, there isrimarily just one motion for the bicep and tricep. Introducing other secondary exercises on top of the primary exercise is ideal as your muscles respond to diversity. Aside from simply stating which exercises you should perform in order to build muscle mass, it is also important to note how frequently, how many reps, and how many sets you should perform.

Bicep Exercises

Dumbbell Curls & Barbell Curls - The standard curl is the core / primary exercise for the bicep muscle. Your bicep responds to motions of pulling. Performing approximately 3 to 4 sets of this exercise at about 12 to 8 reps per set is ideal for building muscle mass.
Hammer Curls - Using dumbbells you can perform hammer curls which targets a slightly different area of the bicep.
Reverse Curls - Using a reverse grip on a barbell you affect a different area of the bicep.

Tricep Exercises

Close Grip Bench Press - This is a great arm muscle exercise for the tricep as it really helps you build tricep mass. The standard 3 to 4 sets of 12 to 8 reps applies here as well.
French Press (or skullcrushers) - This is an exercise which you hold 1 dumbbell with both hands over your head while sitting in a back supported bench. This is a great exercise for triceps as well.
Tricep Kickbacks - Using dumbbells while kneeling on a bench with your back parallel to the floor you "kick" your tricep back.
Cable Push-Downs - Using a V-shaped handle grip you can make great gains with cable push downs.

Biceps involve pulling while triceps involve pushing. If you wish to see video clips of each of these exercises being performed, visit www.bodygain.com and signup for free. It is one of our sites which contains over 60+ exercise video clips amongst other features.

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