When it comes to lifting weights, many have a tendency to focus on the arms as they are one of the most visible features.  However, not everyone is sure how to go about proper arm exercise and most expend a large amount of effort for a small amount of gain.  in this article we will examine how to go about developing really large arms.  We’ll first cover some weight training basics, and then we will explore exercises that focus on the biceps.  next, we’ll talk about exercises fit more for the triceps, and we will finally discuss some forearm exercises.

First, let’s talk about muscle development in general.  The trap that many individuals fall into is the desire to lift more weight than is necessary and not understanding the importance of doing the proper number of repetitions per set.  when I first start lifting weights I really wanted to lift as heavy as I could manage.  I became incredibly strong and saw my maximum on most exercises increase dramatically.  However, my muscles weren’t getting noticeably larger.  in order to build the maximum amount of muscle mass, you really need to perform between 8 and 12 repetitions per set.  The number of sets is more of a matter of preference that should be based on what works for you, but I prefer doing two different exercises per muscle group and three sets per exercise.

When it is time to work biceps, many people have their own preferences.  One great exercise is the alternating, seated curl.  Select dumbbells that you can lift 8 to 12 times and sit with your back supported.  then fully curl each dumbbell, alternating arms.  this allows you to focus on each arm individually and being seated helps to ensure proper form and prevents you from “cheating” by swinging the weights up.

Another good biceps exercise is the preacher curl.  here, you use a preacher bench, which typically has a seat for you and a slanted board to rest your arms on.  After placing the proper amount of weights on a curling bar (the ones that are curvy) you perform curls in a seated position (or standing for some benches).  again, this particular exercise prevents cheating which is very common with biceps exercises such as the standing barbell curl.

For triceps, one solid exercise is a seated dumbbell French curl.  Select a seat with a low back to give you the freedom of movement you need.  then place your hands around

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