Arm Exercises

If you’re looking to fill out your arms, you obviously can’t neglect your triceps - they make up about 2/3 of your upper arm. We get it – biceps are the showcase muscle. But in order to build perfectly sculpted arms, you have to give equal time to your triceps.

I am willing to bet my pitiful 401k that anyone who has set foot into a gym has done triceps press down. Girls and boys, young and old, hordes of people have slaved away in front of it, praying to the mighty cable. And yet, well-developed triceps are rare but blown out elbows are not.

How can I obtain a little more strength and shape in my biceps without adding another 45 minutes to my workout? Your answer lies in accentuating the natural shape of the biceps by challenging it to contract in the optimal positions in which it was designed to work.

While the standard barbell curl is one of the most effective movements for building your arms, it’s important to supplement this movement with other bicep targeting exercises to make sure you are hitting your arms from all angles. With these 5 bicep exercises in your chamber you can be sure to sculpt a set of guns that are always locked and loaded.

Are you fully training your arms? Most guys think they are but overlook a very important area of the arms - and neglecting this is a huge mistake, because when you build up this crucial area of your biceps it will add significant size and substance to your arms. What is this mystery muscle?

Sergi Constance demonstrates three exercises to help you build bigger, thicker and more detailed arms.