What arm exercises should you do? The first thing you need to know is that your arms are made up of four major areas. Your biceps, brachialis located below your biceps, triceps and your forearms. The arm bends at the elbow joint by the biceps pulling the forearm towards you whereas the triceps extend the arm to a straight position. Your forearms control how strong your fingers and grip becomes.
To be able to maximize your arm exercise, you must understand how the different muscles are built. The triceps that make up 2/3 of your upper arms have three mounts that can all be loaded a little differently depending on the exercise. Biceps have two mounts that can be stimulated in different ways through alternative angles and grips. Many people also forget to exercise the brachialis, which is below your biceps, but if that muscle grows, which it does mainly through hammer grips, your biceps will become more visible. The forearms come rather naturally when doing strength training, but if you want to strengthen your grip and get more muscle on your forearms, there are specific exercises for that.
Below you will find all of our arm exercises!
For people who just want to build an athletic body, it is quite enough to just do the big pulling exercises, especially back training, to build biceps to an average level. The same goes for the triceps with all the pressure exercises included in chest and shoulder exercises. However, if you want to build really big and muscular arms, specific arm exercises for this are a must. Try different exercises and vary the number of reps, sets and weights during the weeks.