Check out this quick arm circuit which is guaranteed to give you an arm pump!
In order to grow your arms, you will want to understand the anatomy of your arms.
Biceps:
- Biceps brachii
- Where: Front part of the upper arm in-between your elbow and shoulder.
- Function: Elbow flexion, (curling a dumbbell).
- Exercises: Barbell and dumbbell curls.
Brachialis:
- Where: Smaller muscle which attaches the bottom half of the bicep to the forearm.
- Function: Elbow flexion.
- Exercise: Hammer curls.
Forearms:
- Pronator teres
- Where: bottom of your forearm.
- Function: Turning the hand so the palm is facing down (supinated).
- Exercise: Palm up barbell wrist curls over a bench.
Brachioradialis:
- Where: Top and outer portion of the forearm.
- Function: Flexes the arm at the elbow.
- Exercise: Palm down forearm wrist curls over a bench.
Triceps:
- Triceps Brachii
- Where: Back of the arm in-between the elbow and shoulder.
- Function: Extension of the elbow.
- Exercises: tricep pull-down and close grip bench press.
To grow your arm, focus on hitting all the major muscles. Use a rep range between 8-12 reps in order to promote hypertrophy.
Don’t forget to work the supporting major muscle groups! Compound exercises like squats and deadlifts, which do not directly build your arms, will help you to become stronger and can support your arm growth. Additionally, back exercises like pull -ups and rows use your biceps as the secondary muscle. Pushing exercises like Bench press will utilize your triceps as the secondary muscle.
Create a well balanced workout plan, and you will see your arms grow!
Work hard, trains smart & see results!
