Arms exercises with instructions

Arms means biceps, triceps and forearms.

The biceps bends the elbow and rotates the forearm outward. It assists on every pull — pull-ups, pulldowns, rows. The triceps extends the elbow and assists on every press. It is the bigger of the two; if you want thick arms, the biceps is not the main lever. The forearms hold whatever gets held, and for most people they grow from heavy pulling alone.

The point that sets arms apart from every other group: both muscles get a lot of indirect work. A plan with decent pressing and pulling already trains your arms — direct arm work sits on top of that, it does not replace it.

What matters in execution. On curls the elbow stays where it is; let it travel forward and the front delt takes over. On triceps the position of the upper arm decides which head works: overhead reaches the long head, which pressing barely touches. And the weight here is almost always too heavy — both muscles cross a single joint and need no load that moves the torso with it.

How much per week. Roughly 10 to 20 sets, and for arms rather the lower end — indirect work from pressing and pulling counts. Add it up and you are past your plan quickly.

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