What Are The Best Exercises I Can Do To Build My Arms?

Part 1 – Biceps

There are dozens if not hundreds of exercises that can assist you in developing larger and more defined arms. The important thing to understand is that you must master the basic exercises well before you begin any of the advanced ones. I will provide a short and concise list of the exercises but before doing so it’s important for you to understand that there are three distinct portions of your arm that should be addressed when it comes to arm training. There are the forearms (between the wrist and elbow), the biceps (elbow to shoulder front side) and the triceps (elbow to shoulder back side). In most cases it is rare an individual will exercise the forearms directly so for the sake of discussing a good training regimen we’ll focus on the biceps today and in a future article discuss triceps.

For biceps there are three main exercises you must master in order to have an effective workout and push your body to the next level.  The first exercise is standing dumbbell bicep curls. This is perhaps the most basic bicep exercise there is and fortunately the most effective.  Everyone from beginners just getting started in the gym to pro body builders needs this exercise in their tool box. Perform standing dumbbell bicep curls as though your life depends on it (your bicep’s life at least!). The second most valuable exercise involving biceps are arguably preacher curls. Preacher curls are great because they minimize poor form due to the apparatus required to perform the exercise (this is especially good for beginners).  Thirdly I would recommend performing concentration curls as your final bicep exercise. Concentration curls are great since each arm is trained separately so you can really focus on one side of your body at a time that assists you in improving your overall symmetry and balance.

So there you have it. Perform these three bicep exercises on a regular basis and your biceps strength will drastically improve and your peaks will rise. Here is a quick chart that summarizes the exercises as well as the number of repetitions to perform on each:

Paul can be contacted by email at [email protected].  www.gilltraining.com