Most Effective Exercises for building arm muscles

As you probably realize by now, lifting is a serious business. To ensure that each muscle
in your body gets a complete workout, you need to divide your body into sections. You
should only exercise one section in any given workout, and work every muscle in that
section to exhaustion. For the purposes of increasing muscle mass, the body is usually
divided into two sections: Upper body and lower body. The upper body can be further
divided into subsections: Chest and arms.

Here are some excellent arm exercises that will help you build muscle mass in an
effective way.

Bicep Curls

Body Position – There are many variations of this exercise, but the most effective
way is to use a curl bar. Grab the grips on the bar underhanded and you will be in the
correct position. Your hands will be resting at an angle because of the way the bars are
positioned. Your arms should be near to full extension and the bar should rest
comfortably against your thighs.
Movement – Keeping your elbows in the same position, lift the bar towards your
chest by squeezing your muscles. Remember that if you allow your elbows to move
backwards, you will not gain as much muscle mass.
Completion – Return the bar to its starting position by letting it travel the same
path. Do not let it drop straight down, as it is the controlled movement and the continuous
resistance provided by the weight that will help add muscle mass.

Tricep Extension

Body Position – Stand sideways on to the bench with both feet flat on the floor.
Place the nearest knee and the opposite hand from that knee on the bench to form a stable
base. For example, if you were using your left knee, you would also use your right hand.
Grab your dumbbell from the opposing side of the bench using your free hand, and lift it
so your elbow and the ground are at a 90 degree angle from each other.
Movement – Using a fluid movement, straighten your arm. Be sure to constantly
squeeze your tricep for maximal muscle mass gains.
Completion – Exercising careful control at all times, return the dumbbell to its
starting position, with the elbow at a 90 degree angle from the floor.

Hammer Curls

Body Position – Hold a dumbbell in each hand and let your arms hang down by
your sides. Your palms should face each other to ensure your weights are parallel to each
other.
Movement – Slowly bend your elbow towards your shoulder. This should be a
controlled movement and not a swing. Pause between each complete curl to ensure that
the down movement of one repetition is not powering the upward movement of your next
repetition.
Completion – Carefully return the dumbbell to its starting position by making sure
it travels the exact same path. A vertical drop will reduce the resistance required to gain
muscle mass, and changing the alignment of the weights in relation to each other will
cause uneven resistance or potential injury.

Rope Pulldown

Body Position – Add a rope handled attachment to the cable machine and face the
machine with your feet spaced around shoulder width apart. Set up your rope so you are
able to keep your elbows tight to your sides in the resting position.
Movement – Hold your elbow position and pull down on the rope handles. Your
hands should begin close together, and your forearms should be the only muscles
moving. Keep your back rigid, and don’t be tempted to lean. Your hands will be further
spaced on the rope at the conclusion of the pulldown.
Completion – The trick here is to carefully control the ascent of the weight back
to the starting position. This is what increases your muscle mass. If you let the weight
freely ascend, you will be losing a valuable part of the exercise. Free weights can be used
to impact the same muscles, but this machine gives you a fantastic workout.

French Curl

Body Position –The most effective way to do this exercise is by using a curl bar,
though you can also use a curl bench. Grab the grips on the bar underhanded and you will
be in the correct position. Your hands will be resting at an angle because of the way the
bars are positioned. Your arms should be near to full extension and the bar should rest
comfortably against your thighs.
Movement – Keeping your elbows in the same position, lift the bar towards your
chest by squeezing your muscles. Remember that if you allow your elbows to move
backwards, you will not gain as much muscle mass.
Completion – Return the bar to its starting position by letting it travel the same
path. Do not let it drop straight down, as it is the controlled movement and the continuous
resistances provided by the weight that will help add mass.