How to Build Your Upper Arm Muscles
Identify your triceps.. Do laying tricep presses.. Do dips.
Steps
1
Identify your triceps.
Identify your triceps.
2
Do laying tricep presses.
Do laying tricep presses.
3
Do dips.
Do dips.
4
Do rope or cable pull-downs.
Do rope or cable pull-downs.
5
Do dumbbell extensions.
Do dumbbell extensions.
6
Move your hands closer together for close-grip push-ups or bench presses that ta
Move your hands closer together for close-grip push-ups or bench presses that target your triceps.
7
Identify your biceps.
Identify your biceps.
8
Do bicep curls.
Do bicep curls.
9
Do reverse grip bent rows.
Do reverse grip bent rows.
10
Do chin ups.
Do chin ups.
11
Do individual arm curls.
Do individual arm curls.
12
Identify your deltoids.
Identify your deltoids.
13
Do standing dumbbell presses.
Do standing dumbbell presses.
14
Do shoulder flies.
Do shoulder flies.
15
Do upright rows.
Do upright rows.
16
Do front arm raises.
Do front arm raises.
17
Do neutral grip chin-ups.
Do neutral grip chin-ups.
18
Stretch before lifting.
Stretch before lifting.
19
Aim for 2-3 exercises for each muscle group, each workout.
Aim for 2-3 exercises for each muscle group, each workout.
20
Take a rest day between workouts.
Take a rest day between workouts.
21
Choose a weight that challenges you but doesn't hurt.
Choose a weight that challenges you but doesn't hurt.
22
Add weight slowly as you get stronger.
Add weight slowly as you get stronger.
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