Exercises for arm muscles (biceps, triceps, forearm)

Standing with a barbell

The main load falls on the biceps muscles. The anterior part of the deltoid muscles and the muscles of the forearm (especially the radius muscle of the humerus) are also loaded.

Preparation
Stand up straight, grab a barbell shoulder-width apart.

Performance
Raise the bar until your arms are fully bent, then lower them until they are fully extended.

Stand with dumbbells

The main load falls on the biceps brachii muscles (their central part). The anterior part of the deltoid muscles and the muscles of the forearms are also loaded.

Preparation
Stand straight, take 2 dumbbells

Performance
Raise one arm to your shoulder, then fully extend it again, then raise the other arm.

Comments
Slowly lower your arm so that the weight does not bend your elbow to the other side due to inertia and thus injure it.

Larry the Scotsman with a barbell

The main load during the exercise falls on the lower part of the biceps muscles (at the elbow). The middle and upper parts of the biceps brachii muscles and the muscles of the forearms are also loaded.

Preparation
Sit on the specs. bench, place your hands up to the elbows on the support, grasp the barbell shoulder width apart.

Performance
Bend your arms until they are almost vertical with your hands on the support, then fully extend them again.

Comments
The muscle is worked more when you bend your arm from the starting position to 90 degrees.

Leaning on his knee

The main load during the exercise falls on the lower part of the biceps muscles (at the elbow). The middle and upper parts of the biceps brachii muscles and the muscles of the forearms are also loaded.

Preparation
Sit on a bench, take a dumbbell in one hand, rest your elbow on your knee, your legs should be slightly wider.

Performance
Raise the dumbbell to your shoulder, then lower it again. Next, repeat the exercise with the other hand.

Rope with one hand

Preparation
Stand in front of the machine with the rope from below, take the rope with (the ring) in one hand. The arm should be close to the side.

Performance
Bend your arm until it is fully bent, then lower it again until it is fully extended. Next, repeat the exercise with the other hand.

Narrow barbell

The main load during the exercise falls on the triceps muscles, with a greater load on their internal part (long heads). The anterior part of the deltoid muscles and forearm muscles are also loaded.

Preparation
Lying on a bench, grab a barbell about 8 inches wide and hold it above your chest.

Performance
Raise the barbell until your arms are fully extended (keep your elbows at your sides), then return to the starting position.

French pressure

The main load falls on the triceps muscles.

Preparation
Lie on a bench, take a narrow barbell and raise it above your head, your arms should be extended.

Performance
Lower the barbell by bending your arms at the elbows, when the barbell almost reaches your head, bend your arms slightly to lower the barbell well without obstructing your head, then bend your arms again until they are fully extended. Repeat the exercise like this.

Comments
After fully extending the arms, the barbell can be returned to its original position above the chest. The shoulders can be rolled inward differently between repetitions to release tension.

Seated French press

The main load falls on the triceps muscles.

Preparation
Sit on a bench (the bench may have a backrest), grip a barbell or weight tightly and lift it above your head.

Performance
Lower the barbell/weight behind your back by bending your arms at the elbows, which should remain above your head, then raise the barbell/weight above your head again until your arms are fully extended.

Comments
Allow the barbell to pull your arm back to maintain full shoulder flexion.

Sitting triceps with one arm

The main load falls on the triceps muscles.

Preparation
Take a dumbbell, lower it behind your neck, your elbow should be pointing up.

Performance
Extend your arm until it is fully extended, then return it to the starting position.

Comments
The bench can have a low back, allowing the dumbbell to pull the arm back to maintain full shoulder flexion.

Push-ups on the bench

The main load falls on the triceps, chest and front part of the shoulder muscles. In addition, the muscles of the chest and front of the shoulders are loaded.

Preparation
Place 2 benches next to each other in about half a meter, put your hands on the edge of the bench, put your feet on the other edge of the bench, if there is a need you can put the weight on your legs.

Performance
Lower your body until it is fully extended or until your tailbone touches the ground, then raise yourself until your arms are fully extended.

Barbell curls

The main load falls on the flexor muscles of the forearm.

Preparation
Sit on a bench, take a barbell shoulder-width apart, rest your forearms firmly against your legs, wrists should be on your knees.

Performance
Let the barbell roll from your palms to your fingers, squeeze the barbell and bend your wrists.

Comments
Keep your elbows at wrist level to maintain resistance throughout the entire range of motion.

Rocker construction

The main load is received by the extensor muscles of the forearm.

Preparation
Sit on a bench, take the barbell shoulder-width apart, place your forearms firmly against your legs, wrists should be on your knees.

Performance
Fully extend your wrist to 180 degrees, then lower it.

Comments
Keep your elbows at wrist level to maintain resistance throughout the full range of the exercise.