While compound movements can grow the arms to an extent, the fact of the matter is that many lifters also need isolation movements to grow their arms. Let’s look at some of the most effective exercises in growing your biceps and triceps. For biceps: EZ-bar curls, Barbell Curl, Preacher Curl, Zottman Curl, Incline Dumbbell Curl, One-Arm Cable Curl For triceps: Dips, Close-grip Bench Press, Pushups, Skull Crusher, Tricep Pushdown (with rope or V-bar), Bent Over Rope Triceps Extension These are some of the most popular arm exercises for good reason: they are effective when done in proper form and with the appropriate frequency and rep ranges.

1. FitnessFlash.org
How to
Train Your Arms

2. How to train your arms
1 Arm exercises
2 Train your arms in all rep ranges
3 Spread it out
4 Use targeted form

3. Arm exercises
PART ONE

4. While compound movements can grow the arms to an extent, the fact of the
matter is that many lifters also need isolation movements to grow their arms.
Let’s look at some of the most effective exercises in growing your biceps and
triceps.
For biceps: EZ-bar curls, Barbell Curl, Preacher Curl, Zottman Curl, Incline
Dumbbell Curl, One-Arm Cable Curl
For triceps: Dips, Close-grip Bench Press, Pushups, Skull Crusher, Tricep
Pushdown (with rope or V-bar), Bent Over Rope Triceps Extension
These are some of the most popular arm exercises for good reason: they are
effective when done in proper form and with the appropriate frequency and
rep ranges.

5. Train your arms in all
rep ranges
PART TWO

6. People often ask “Should I do low, medium, or high reps?” when they should really be
asking ” When should I do low, medium, and high reps?”
Just like most of your other body parts, your arms will respond well with different stimuli.
Training with different rep ranges not only provides your arms with a different set of
challenges, but it will also maximize growth from various components of the muscle tissue
itself.
An athlete like a weight-class bound fighter should focus primarily on doing low rep stuff
with a high repetition speed to maximize power. A bodybuilder should do that and do sets
that maximize time under tension to maximize cross sectional area of the muscle.
As a general rule of thumb, for maximizing arm size, spend about one-third of your training
time doing low reps, one-third doing moderate reps, and one-third doing higher rep sets.
This will ensure that you provide your arms with various types of stimulation, thus causing
muscle growth via a variety of mechanisms.

7. Spread it out
PART THREE

8. In general, we find that biceps and triceps each grow well with,
and can recuperate from, approximately 9-12 working sets per
week. But instead of doing all these sets in one workout, you
can really jumpstart your arm growth by dividing your training
volume over the course of three weekly arm workouts.
Because the biceps and triceps are small muscles, they respond
better to frequency than punishing loads. Train them together,
two to three times a week, preferably on leg day. This way, your
arms will not be exhausted from your upper body workouts, and
you can progress well in your arms training.

9. Use targeted form
PART FOUR

10. If your goal is to get bigger arms, then you’re going to have to keep an
eye on your ego and make sure you’re optimally stimulating your biceps
and triceps when you train them. This is especially key for the arms,
because when performing arm exercises–especially on a standing
position–other body parts are prone to take over.
You should always train safely enough so that the brunt of the stress is
being placed on your muscles, not on your joints. To keep your form in
check, control the eccentric (or lowering) portion of the rep enough so
that you can make it last at least two or three seconds. Don’t
necessarily do this every rep, but make sure you can.

11. THANK YOU!