Want big impressive upper arms and train them at home? If you arms are lagging behind, try this combination of isolation exercises, that takes care of all three muscles you need to work.
Your Upper Arm Examined
Before we get into the exercises let’s look at the muscles important for your arm size.
The biceps everyone knows is only one of three muscles that give your upper arms the total bulk and size. The other two are the triceps and the brachialis:
The triceps, as you can see from the pictures, is longer than the biceps and making it bigger gives your arm more size in total. Most of the brachialis sits below the biceps, so training the brachialis gives the biceps a push into the right direction and fills out the arm.
Now let’s train these three.
We don’t have to strive far for the biceps. The classic curl seen in dozens of movies and epitome of the move people identify bodybuilding with is the best for it.
Turning the dumbbell on the way up gets you more involvement from the forearms. If you want to focus the exercise entirely on the biceps keep the dumbbell horizontal and in front of your thighs.
Lying Triceps Extensions
In previous videos I showed you a number of triceps compound exercises, but for a true arm training that takes care of arms lacking size, we should go for an isolation. That’s the lying triceps extension:
Last but not least we address the brachialis. I like to train it last because the biceps will be pre-exhausted and a brachialis exercise then gets the rest out of it.
Complete Arm Training
Of course, this is just your upper arms. You still have forearms. For a complete arm training you can combine these three with the forearm workout I put together here.