When someone is asked to make a muscle, usually that is a call to flex the bicep. Arms are as easy to work out as they are to show off. They are one of the fastest recuperating muscles. They can fully recover from an intense workout in less that 48 hours. Biceps are the main concentration, and where you will find the most meat to develop the most growth in the arm. The biceps are actually made up two muscles connected at the elbow and reaching up under the deltoid. But of coarse other muscles make up the entire arm. Aside from the bicep, other muscles need to be developed to give the arm the overall, well balanced look. Here is a list of three, including the bicep, along with the common exercises to develop these specific muscles.
Triceps- This muscle is made up of three entangled strands of muscle. Like the bicep this muscle attaches under the deltoid and connects to the elbow. But obviously on the underside of the arm. Ultimately we are going for the horse shoe. It can be tough to get increased mass with this muscle group, but it's definition that will get this part of the arm noticed. Exercises that are commonplace for the triceps are:
Dips
Pull Downs
Lying Triceps Extensions
Skull Crushers
Close Grip Bench Press
Forearms- This part of the arm between the wrist and the elbow should not be neglected for a well developed arm. There can be some other advantages to working this part of the arm. It develops great strength in the hands, which is important for working out the rest of the arm. Any free weight exercise starts with gripping the weight. Here are four exercises that will build the fore arms evenly.
Reverse Curls
Wrist Curls
Reverse Wrist Curls
Hammer Curls
Hammer curls are for the biceps, but these do a good job at building up the inside of the fore arm at the same time. Most exercises work the forearms along with the targeted muscle group, especially with dumb bells.
Biceps- Curls, curls, curls. Of coarse, as with all muscle, max weight and low repetitions will build size. Don't give up even after fail. Get a half a rep, and even a smaller fraction of a rep...cheating required? No problem, cheat away. Swing a little, do all you can. Now, to get the definition that will make that bicep pop you will go for high repetitions with lower weight. With arms, high repetitions can mean up to twenty. Learn about arm blasters, and preacher benches. This will restrict the ability to cheat and really cause that two headed muscle to do all the work. Look these up:
