Targeting arm muscles

For me a arm day is probably the hardest day of the week, however by implementing a well-rounded arm workout I was able to get a hole new mindset. By incorporating compound and isolation excersises, varying angles and balance intensity I was able to archieve a comprehensive arm workout and have a much better recovery. The Focused approach will be to target all the major muscle groups including: biceps, triceps, and forearms. These muscles play key roles in functional strength, aesthetics, and injury prevention.

Biceps

The biceps are located on the front of the upper arm, they are essential for pulling and curling motions. Exercises like barbell curls, hammer curls, and concentration curls effectively target this muscles. By changing grip styles you will be able to maximize the effect of the workout. For example grips such as palms up can be used or you can ultimately adjust arm angles by using an incline bench.

Triceps

The triceps are located on the back of the upper arm, they are crucial for pushing movements. Triceps benefit from exercises that requires full extension of the elbow. Close-grip bench presses, tricep dips, skull crushers, and overhead tricep extensions are excellent choices - also known as the three head.

Forearms

This muscle group is often overlooked, but is vital for grip strength and wrist stability. These muscles include the flexors and extensors of the wrist. Wrist curls, reverse curls, and farmer’s carries are effective for building forearm strength. By adding workouts such as pull-ups or deadlifts it will improve your grip endurance while indirectly training the forearms.

Consistency, progressive overload, and balanced training are key to targeting all arm muscles effectively. By addressing each group, you build not only strength but also arm symmetry and functionality.

Some products to help out with that arm strength:

• Resistance band with handles - https://amzn.to/41JH4fp

• Weight set - https://amzn.to/41BypvB

• Grip strengthener - https://amzn.to/3ByFnH8