Arms Exercises - Complete Guide
Build impressive biceps and triceps with our complete arm exercise guide. Learn the best movements for arm development, proper form, and training strategies.
Best Arms Exercises
How to Train Arms
- ✓Train both biceps and triceps for balanced arm development
- ✓Include both compound movements (close-grip bench for triceps) and isolation work (curls)
- ✓Focus on the squeeze at the peak contraction and controlled negatives
- ✓Train arms 1-2 times per week, often after back or chest workouts
Common Mistakes to Avoid
- ✗Swinging during curls (use strict form and control the weight)
- ✗Only training biceps and neglecting triceps (triceps make up 2/3 of arm size)
- ✗Using too much weight with poor form
- ✗Not getting full range of motion
Frequently Asked Questions
How often should I train arms?
Most people do well with 1-2 dedicated arm sessions per week. Arms also get worked in back and chest exercises.
What's the best arm exercise?
For biceps, barbell curls and hammer curls are excellent. For triceps, close-grip bench press and rope pushdowns are great choices.
Should I train biceps and triceps together?
Yes, this is a common approach. Since they're opposing muscle groups, you can train them in the same session without interference.
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