Arm Exercises For The Starter Body Builder
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
If you are new to bodybuilding then you probably pay a lot of attention to building up your arms, sometimes even overtraining. Remember, arm muscles come into play with most exercises aimed at other body parts so you need to be careful not to overdo things. Starting out with some light arm exercises can sometimes be a good starting point.
Arm Exercises – Taking A Look At Muscle Groups
The arm is actually a complex body part so naturally, it deserves a properly focused exercise program. In looking at the parts of the arm, it consists of three main muscle groups:
1. Biceps brachii – which are two muscles at the front upper arm that run from the elbow to the shoulders. Basic arm exercises can do wonders for this muscle.
2. Triceps brachii – these are the three muscles of your rear upper arm that run from the elbow to the shoulder. The tricep arm exercises below will give nice tone to these muscles.
3. Forearm – now these little guys are several smaller muscles that run from the elbow to the wrist. Sometimes when you do arm exercises these muscles tend to feel the force of the bicep exercises.
Arm Exercises – Gotta Love The Classics
There are all kinds of arm exercises out there but I myself, well I love the classics. There are seven that will allow even the beginner to get off to a good muscle building and not worry about overstraining their bodies. Make sure to use a weight that is light enough to allow between 10-15 reps.
Arm Exercises – Three Biceps Exercises Recommended For Beginners
- Standing barbell curl – 3 sets of 10-15 reps
- Alternative standing dumbbell curls – 3 sets of 10-15 reps
- Preacher bench curls – 3 sets of 10-15 reps
Arm Exercises – Three Triceps Exercises Recommended For Beginners
- Dips – 3 sets of 10-15 reps
- Close grip bench press – 3 sets of 10-15 reps
- EZ bar lying extensions – 3 sets of 10-15 reps.
Arm Exercises – One Simple Forearm Building Exercise For beginners
- EZ bar reverse curls – 3 sets of 10-15 reps
Of course as with any exercise you do, you need to make a schedule. To start out, I recommend that you incorporate your arm exercises into something like this;
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
One Last Piece Of Advice About Arm Exercises
The last thing I want to say is this; keep in mind that for the first couple of weeks, make sure you complete one set of arm exercises but then add one set each week to a maximum of three arm exercises. Mark my words, at the end of three months you will be ready to advance to more intensive intermediate level exercises.