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Arms Exercises are focus on Two major groups of Muscles:
1. Biceps Muscles
2. Triceps Muscles
* Biceps muscles are active in any types of pulling movements.
* Triceps Muscles are active in any types of pushing movements.
Biceps Muscles :
Biceps muscles are divided into four catagories there are:
1. Biceps Brachii long head
2. Biceps Brachii short head
3. Brachialis
4. Coracobrachialis
Biceps Exercise list :
1. 21 Dumbbell Curl
2. Standing Cable Curl
3. Standing Barbell Curl
4. Zottman Curl
5. Alternating Incline Dumbbell Curl
6. Standing Reverse Barbell Curl
7. Seated Alternating Hammer Curl
8. Seated Alternating Dumbbell Curl
9. Decline Dumbbell Curl
10. Concentration Curl
11. Cable Flex Curl
12. Preacher Curl
13. Chin-up
14. Underhand row
15. EZ-bar curls
16. Spider curls
Triceps Muscles :
Triceps muscles are divided into three catagories there are:
1. Triceps Lateral Head
2. Triceps Long Head
3. Triceps Medial Head
Triceps Exercise list :
1. Close-Grip Bench Press
2. Cable Rope Tricep Pushdown
3. Lying Triceps Extension
4. Tricep Dips
5. Diamond Push-Ups
6. One-Arm Overhead Extension
7. Back Dips
8. Standing Overhead Cable Triceps Extension
9. 45-Degree Incline Dumbbell Chest Press
10. Decline Triceps Extension
11. Band Pushdown
12. Close-Grip Floor Press
13. Tate Press
14. Kickback
15. Close-Grip Pushup
16. Suspension Trainer Triceps Extension
How to Get a Big Arms
1. Proper Warm-Up.
2. Do High Repetition.
3. Remember to Squeeze.
4. Do Static/Holding Exercises.
5. Get the Exercise Full Range of Motion.
6. Do Biceps Isolation Exercises.
7. Do not Training same Muscles back to back days.
8. Use “Arms Blaster” during Biceps Exercise.
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