For fitness enthusiasts, the arms are one of the most important parts of the body to train. Today we recommend six moves, three of which are biceps exercises and the other three are triceps exercises. With these six moves, you will be able to build strong and powerful arms in a short period of time.

To train your arms, the first step is to understand the position of the biceps and triceps and their structure. The biceps are made up of two parts, divided into a long head and a short head, in the front part of our arm. The triceps brachii, on the other hand, is made up of three parts. They are the lateral head, the medial head and the long head, in the posterior part of our arm.

Next, we are going to describe the arm exercises and their training movements. There are 6 movements in total. 3 sets of movements for the triceps, which are divided into exercises for the long head and the lateral head. The same applies to the biceps, which are trained separately for each muscle position.

1. Supine barbell arm curls

This exercise targets the triceps by lying flat on the top of the machine, holding two barbells in each hand so that the arms are perpendicular to the floor, then tilting the arms back overhead, keeping the arms still while the barbell is lowered overhead and then slowly returning to the starting position. It is important to keep the arms stable during the movement, otherwise the force on the muscles will be compromised.

2. Single arm dip arm extensions

This movement is performed for the long head. First, kneel on one leg on top of the machine, keeping the large arm in a clenched position, then keep the body parallel to the ground, keep the small arm straight, then lift the large arm up and do another contraction at the peak. This again increases the force on the humerus three, with each side trained separately.

3. Gantry rope arm extensions

This movement trains mainly the lateral head of the humerus iii. First of all, keep standing, bend your legs slightly, clench your arms hard, keep your body vertical to the ground and stay still, pause for a moment and then extend your arms hard downwards while doing an internal rotation, then slowly return to the original movement and repeat.

4. Barbell curls

This is a great way to train the upper biceps. First, stand upright and hold the barbell in both hands. Add a large arm forward bend of about 15 degrees to the normal bicep bend, followed by a small arm bend. It is important to note that the small arm should remain still during the big arm forward bend and the big arm should remain still during the small arm bend, try to control this state as much as possible, otherwise the effect will be affected.

5. Arm rest bends

This movement is also based around the upper biceps position. Sit in a seated position on the machine with your legs spread wider than the hips. Hold the barbell with the elbows against the inner thighs and keep the arms perpendicular to the ground, bend the small arms upwards to their maximum strength, then slowly lower them back down to the original position and repeat the movement, with the elbows on each side.

6. Gantry chest clamps

This movement is a workout around the biceps peak. Start by standing in the middle of the gantry with your body upright and hold the handles on each side with both hands, keeping your arms parallel to the floor, then stretch both arms out in front of you at the same time until they touch. Pause for a moment and then slowly return to a parallel position with your arms on the ground. Just keep repeating.

The above sets are the targeted exercises that we will be talking about today. They are dedicated to the different parts of the biceps and triceps, and they work the muscles of our arms. Of course, it is important to note that each group of movements should be as standard as possible, on the basis of this, persistent persistence in exercise, you will find that the training of proud arms, does not need to be how complex how difficult to do the action, as long as you do a good job of the above 6 movements, you can certainly train the enviable thick arms!