Arm Exercises

Build Bigger Biceps, Toned Triceps, and Fantastic Forearms

By Paul "Batman" J.O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, M.AFPA., M.C.Th.A.

Arm exercises our supplemental to the major lifts that we’ve already look- most of the muscle growth, tone and weight loss will occur using exercises for the back, chest and legs. The arms comprise of four major muscles; the forearms, the biceps the triceps and the shoulders. Each of these muscles will be worked out during the other compound exercises we have already looked at. For instance the triceps on the back of the arms will be worked during a bench press. Although this exercise primarily focuses on the chest the triceps are involved in the movement.

Again during a back row the biceps on the front of the arm will also be utilized, as will the shoulders as a stabilizing force. So why do we train the arms separately? We use isolation exercises like the ones below to define and train these muscles independently.

Of course the best way to build arms of impressive strength and size as well as tone is to train with me 1-on-1 using online personal training. Each exercise is selected specifically for you with your own goals and demonstrated with full video. Nothing is left to chance.

The following are some arm exercises I think will be of great help. They are some of the most effective techniques for developing tight, toned, firm and strong arms. Have fun.


Biceps Curls with Resistance Band

  1. Stand with your feet shoulder width apart, your knees slightly bent, and at a staggered stance.
  2. Step onto middle of tubing with back foot or both feet.
  3. Grasp the ends with an underhand grip (palms facing forward) with arms hanging down at sides.
  4. Your elbows should be close to your sides.
  5. Flex at the elbows and curl the band up to approximately shoulder level.
  6. Keep your elbows close to sides throughout the movement.
  7. Return to start position.
  8. Remember to keep your back and head straight and in a neutral position throughout movement.
  9. Your shoulders should be stabilized by squeezing your shoulder blades together slightly - only the elbow joint should be moving.

Seated Shoulder Presses

  1. Sit upright on bench with dumbbells over head. Make sure your back is flat.
  2. Lower the dumbbells slowly to your shoulders.
  3. When your arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises

  1. Stand upright with your knees slightly bent, shoulder width apart, and holding the dumbbells at your sides.
  2. Bend your elbows slightly and raise the dumbbells out to he sides.
  3. Keep your elbows slightly bent throughout.
  4. When your arms are parallel to the floor, slowly lower them back and repeat.

French Presses

  1. Lie flat on a bench.
  2. Hold the dumbbells directly above your chest with your palms facing each other.
  3. Your dumbbells should be just about touching each other.
  4. Keeping your shoulders locked, let your elbows fold so the dumbbells are lowered down to either side of your head.
  5. Extend both of your arms back to the start position and repeat.

Triceps Kickbacks

  1. Stand upright next to a bench.
  2. Place one arm and one leg on the bench.
  3. Your upper body should be parallel to the ground.
  4. Holding the dumbbell raise your elbow so the upper arm is parallel to the ground.
  5. Your elbow should be bent at right angles
  6. Extend your elbow so the entire arm is parallel to the ground.
  7. Slowly return to the start position and repeat for the desired number of reps before changing arms.

I'm sure you'll great results using these top arm exercises. I’ve sculpted the arms of hundred of my clients to chiselled perfection using these same techniques. Of course if you really want to arms that get a double take then learn how you can train with me personally.

Finally if you want to see your arms at their best you need strip of the layers of body fat covering the defined muscles built using my exercises above. The best way to do this is to get a copy of Burn The Fat, Feed the Muscle by Tom Venuto. Check out my review here. 

The animations featured on this page are used with the kind permission of Ryan Lee and are part of his online training software - Fitness Generator.







Liked Arm Exercises Then Check Learn my Isometric Arm Exercises Here 

Remember if you want to see the arm muscles you've built your need Burn the Fat, Feed the Muscles by Tom Venuto

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