Arm Muscle Exercises:
How To Build Arm Muscles

As a serious bodybuilder, you need to pay equal attention to all muscle groups. However, bicep and arm muscles are the first that every beginner likes to develop and show off.

Sometimes, this desire reaches the stage of obsession, which may lead to overtraining. Special attention is required for beginners who want to know how to build arm muscles fast because arms are among the more complex parts of the body.

The first thing to remember is that overtraining is not good for building muscle. You need to pay special attention to this in the case of arm muscle exercises because most of the exercises normally challenge arm muscles as well.

Anatomy of the Arms

• Musculus biceps brachii: These are two muscles that flex and turn the forearm. Located in the front upper arm, these muscles extend from the shoulder to the elbow.
• Musculus triceps brachii: These are three skeletal muscles that extend the forearm when they contract. Located in the rear upper arm, these extend from the shoulder to the elbow.
• Forearm muscles: These are small muscles that extend from the elbow to the wrist.

As mentioned earlier, many other exercises stress the arm muscles to different degrees. At the same time, there are some specific arm muscle workouts for beginners on building biceps, triceps, and forearms.

Biceps:

• Preacher bench curls
• Standing barbell curls
• Alternative standing dumbbell curls

Triceps:

• EZ bar lying extensions
• Dips
• Close grip bench press

Forearm:

• EZ bar reverse curls

For proper training, you need to perform 3 sets of 10-15 reps of each of these arm building workouts. This means that you need to choose a weight that allows 10-15 reps of whichever exercise you are performing.

While it is good the show off your biceps, you need to pay equal attention to other body parts for overall improvement of your physique. Exercises for arm muscles should thus be a part of your regular workout. Moreover, make sure that you train only one group of arm muscles per day. Also, remember that shoulders, though not a part of your arms, are equally important if you want to build arm muscles.

Beginners will do well if they follow the following routine for overall muscle growth:

• Day One: Back, abdominal muscles and biceps
• Day Two: Shoulders, abdominals and hamstrings
• Day Three: Forearms, calves and quads
• Day Four: Chest, abdominals and triceps

Muscle building is all about progressively increasing sets, reps and weight. Start with one set each week with a lighter weight. Increase the reps gradually with slightly higher weights and up the number of sets to three.