The arm is made up of three parts. Part one is the forearm, part two is the bicep,
and part three is the tricep. All of these parts I am going to explain, say what exercises you can use for training, building
and putting the definition into them.
Part 1 - The Forearm
The forearm is the bottom muscle at the end of the arm, just below the
elbow but above the wrist and hand. The forearm is the main source of power behind your grip, and thus muscle is what powers
your strength in your hand.
To train the forearm you can can wrist curls
with rather a barbell or dumbells. For this exercise you roll the barbell or dumbells to the end of the fingers then roll
the barbell or dumbells back up into the palm of the hand so you have a clenched fists with the barbell or dumbells in
your hand. This can be done standing up or sitting down.
Part 2 - The Bicep
The bicep muscle is made up of to parts, one is the Bicep Brachii and the Brachiis. These muscles create
the biceps two heads. Both of these muscles are overlapped. The Brachiis starts under the deltiod in the shoulder area, and
the Bicep Brachii starts in the upper arm on top of the Brachialis. They are both attached to each other and are also
both attached to the elbow and deltiods (shoulder).
To train these wonderful muscles you can do the following exercises:-
Barbell Curls/EZ curls (this is you can choose from either an EZ bar or Barbell.
Then put on moderate/heavy weights on the bar you have chosen. Now pick up the bar and have a medium grip with both hands
facing forward. Now you can choose if you want to do close grip or wide grip. Now bring the bar up to your chest while keeping
your elbows tight against your sides. Then let the bar down slowly. You have now done your first rep. Now repeat the
movement you have just done for 8 - 10 reps), Cable Curls (these are just like the barbell/EZ bar
curls just using a machine),Alternating Dumbell Curls (is where you do the same movement you
have just done but do it with dumbells. This time though you lift the dumbells up one at a time while doing this exercise
alternatively), and Hammer Curls (get two dumbells with heavy weights on. Start with your
arms straight, then bend your arms alternatively bringing the dumbell up to your chest. Now slowly lower the dumbell so you
have a straight arm. now do the same with the other arm).
Part 3 - The Tricep
The Tricep or the Tricep Bracii is a three headed muscle. This muscle
you can see once you have started your weight lifting and when it get developed enough it will look like a horse shoe (some
people call it the horse shoe muscle). This is the muscle you can pumping, working, aching and straining when you are
doing press- ups.
You can train this muscle by doing the following exercises:-
Dips (to do this exercise you need this machine underneath the machine on
the left is a basic dip machine, and the one on the right is an advanced dip machine. They both do exactly the same job
as good as each other, but the one on the right is stronger. You do this exercise by grabbing the handles and straitening
the arms. Then you bend the arms and push yourself up again. Do not touch the floor with your feet during the exercise.
You can also put a harness around your waist and add weight to that while you are doing dips to make you heavier, which makes
it harder to do this exercise. You only add the weights and the harness when you can do about 15 reps easily).
You can also do press-ups, tricep extension (you have dumbell
or a tricep bar where you can do it with both hands instead of just the one. You do this exercise by lowering the dumbell
or the tricep bar behind the back of the head slowly then you bring the bar back up so your arms are straight. Also do this
slowly but not too slow), cable pushdowns (you grab a machine, grab the rope, a V-bar or
a strait bar at shoulder width or slightly more in by the chest put it on a heavy weight and push the bar down slowly. Raise
it slowly then keep this going till you have done it for 6 - 8 reps), tricep kickbacks (this
is where you use light weights until you have the technique perfect. The technique is where you grab a dumbell with the light
weight on it, then you bend over slightly put your arm against the side of your body, start the exercise with your arm up
by your chest then straighten your arm, then bend it slowly until it comes up to your chest again. you have just completed
the first rep, do this for 6 - 8 reps), close grip bench press (this is exactly the same as bench
press just with a close grip. If you don't know what close grip bench press is then I will explain it for you. You have your
hands at the centre bar then you put you thumbs along the bar and move both of your hands outwards so you have a space in
between you hands two thumbs apart. Then let the bar down slowly then raise it again) and single arm reverse-grip
cable pulldowns (this is on a machine. you grab the handle with one hand and a revrse grip so that your fingers
are facing you. Now pull the handle down straightening the arm and let it up slowly).
Gunter Schlierkamps Biceps
Jay Cutlers Triceps
