Arms, Arms, Arms!

The two main muscles in your upper arm are the biceps in the front and the triceps in the back. They’re opposite functioning muscle groups, so they require different types of exercises for strength training. Your biceps brachii, more commonly known as your biceps, is a double-headed muscle that runs from your shoulder to your elbow. It’s the key muscle involved in lifting and pulling with your arms. To do these exercises, choose a weight that allows you to do 12 to 15 repetitions of each exercise with the right form. The following exercises are the most effective for stronger, firmer biceps - concentration curl, cable curl, barbell curl, and chinup. Your triceps brachii, more commonly known as your triceps, is a group of three muscles that are located at the back of your upper arm. These muscles run between your shoulder and elbow. They help to strengthen your arm and stabilize your shoulder. The following exercises are the most effective for stronger, firmer triceps - triangle pushup, tricep kickback, dips, and overhead extension.