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Select a Muscle Group

With arms being one of the more visible parts of the body, who wouldn’t want theirs to be nicely toned?

To get those sexy curves, there are 3 key muscle groups we need to target to ensure even development: the biceps (front of the upper arm), the triceps (back of the upper arm) and the flexor/extensor muscles of the forearms. For cosmetic reasons, most people focus primarily on upper arm development, but weak forearm muscles could lead to injury when using heavier weights to work the upper arms.

The arm exercises outlined in this section are grouped by the 3 key muscle groups and the specific exercises presented for each muscle group are those which most closely mimic the key functions of each muscle. While there are all sorts of fancy variations to many of the exercises presented, many of these variations “water down” the basic movement and so are not nearly as effective. All the exercises presented can be progressed to make them more challenging as your arm muscles become stronger.

If you’re new to working out, start at the basic level and progress from there at a realistic pace to avoid injury. It takes time to build a strong and healthy body, so don’t start with unreasonable expectations that within a few weeks you’ll be smoking hot. Understanding and accepting this will prevent you from becoming discouraged and allow you to actually enjoy your transformation process.


Always exercise in a safe and responsible manner. Please be aware that as with most physical activities, there is always a risk of injury associated with weight training and other exercise programs. While I have made every effort to describe how to perform the exercises outlined on this site in a safe manner, note that every body is different and so not all exercises can or should be peformed by all people. Therefore, if you feel pain or discomfort when attempting any of the exercises described on this site, please stop immediately.

It is always important to consult your physician before starting any exercise program, especially if you have been sedentary for an extended period of time. This is particularly true if any of the following apply to your current medical condition:
  • chest pain or pain in the neck and/or arm
  • shortness of breath
  • a diagnosed heart condition
  • joint and/or bone problems
  • currently taking cardiac and/or blood pressure medications
  • have not previously been physically active
  • dizziness
In addition, if you have any chronic medical conditions (such as diabetes or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.

If none of these apply to you, start gradually and sensibly. However, if you feel any of the physical symptoms listed above when you start your exercise program, contact your physician right away.

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