MUSCULAR ARMS

ANATOMY

Most of the people consider only two muscles in the arm which are triceps and bicep but arms are made up of following muscle 

1. BICEPS
2. TRICEPS
3. BRACHIALIS
4. BRACHIORADIALIS

BICEPS

Biceps consists of two heads long and short head

FUNCTION

It help to flex the arm at elbow joint

EXERCISES

Do 8 to 10 reps during gaining or increasing the size of biceps with heavy weight as mush as you can pull

During cutting or shredding do 3 sets of 15 12 and 10 reps with medium weight because now you are working on slow twitch fibers which are responsible for the definition of the muscles 

STANDING BARBELL CURL

hold the barbell according to your shoulder width.Keep your elbows still only movement is at the elbow joint.Go all the way up and squeeze the biceps

DUMBBELLS CURL

Start the movement with chest up go all the way up and squeeze the bicep.Try to move the dumbbells outward during the lift it will help to isolate the bicep from triceps

PREACHER CURL

Best exercise for the growth of bicep.This exercise will pump the bicep severely.keep shoulders upright don't lean forward otherwise you will involve other muscle groups

HAMMER CURLS

Most of the people do this exercise in siting position i will advise to do this while standing.It is a compound exercise it will also train the bracioradialis and brachailis

This exercise help to bulge your biceps outward because as it is training brachialis muscle which is lying under the biceps so biceps are pushed out helping to gain size.Include this insane exercise in your biceps circuit.

CONCENTRATION CURLS

Best exercise for the bicep peak.Place your elbow on your thigh so that they get a support.Slowly move your forearm in upward direction and squeeze at the top of the movement.use that weight which can be handle easily without swinging movements

TRICEPS

This muscle consists of three heads and there are specific exercises to train these three heads 

This is 60% of the muscles of arm.

1. long head 
2. lateral head 
3. medial head
   

FUNCTION

Extend the arm at elbow joint.Simply help to straighten the arm.

EXERCISES:

SKULL CRUSHER

This exercise is training especially long head  of bicep

Start the movement with close grip extend your arms vertically and make an angular movement with fixed elbows toward your head  then again extent the arm while following same angular movement in the upward direction.Do 3 sets of 10 to 12 reps.

CLOSE GRIP BENCH PRESS

Hold the barbell with close grip and do same movement as done in bench press.remember that your elbows should be inward during downward movement.long head is being trained in this exercise.do 3 sets of 10 to 12 reps

ROPE EXTENSION

Hold the rope firmly and extend your arm at the end of movement for sometime this will pump the whole of the triceps three heads.do three sets of 10 to 12 reps

BODY WEIGHT DIPS

This exercise is training the lateral and the medial head of the triceps.Extend all the way up and go all the way down.you can also place your foots on the stool for the support.Do 3 sets of 10 to 12 reps