Arm Exercises For Beginning Bodybuilders
Most people new to bodybuilding pay a lot of attention to building
big arms, sometimes to the point of overtraining. Don't forget, the
arm muscles are brought into play during most exercises aimed at other
body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right
and deserve a properly focused exercise program. In basic terms the
arm consists of three main muscle groups:
1. Biceps brachii - two muscles at the front upper arm that run from
the elbow to the shoulders.
2. Triceps brachii - three muscles at the rear upper arm that run
from the elbow to the shoulder.
3. Forearm - several smaller muscles that run from the elbow to the
There are seven classic exercises that will allow beginners to get
off to a good muscle building start without overstraining their bodies.
For all of the exercises that follow, use a weight that is light enough
to allow between 10-15 reps.
Three biceps building exercises are recommended for beginners:
1. Standing barbell curl - 3 sets of 10-15 reps.
2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.
3. Preacher bench curls - 3 sets of 10-15 reps.
Three triceps building exercises are recommended for beginners:
1. Dips - 3 sets of 10-15 reps.
2. Close grip bench press - 3 sets of 10-15 reps.
3. EZ bar lying extensions - 10-15 reps.
One forearm building exercise is recommended for beginners:
1. EZ bar reverse curls - 3 sets of 10-15 reps.
As with all exercises you need to take care in scheduling specific
body parts. To begin with you should incorporate your arm exercises
into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set
each week to a maximum of three. At the end of three months you will
be ready to move on to more intensive intermediate level exercises.
Richard Mitchell is the creator of the
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to
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