Bicep Curls
Perform variations like standing or seated dumbbell curls to target the biceps. Focus on controlled movements and gradual weight progression.
Tricep Dips
Use parallel bars or a stable surface to perform tricep dips, effectively targeting the triceps muscles on the back of your arms.
Push-Ups
Traditional and modified push-up variations engage the chest, shoulders, and triceps, contributing to overall arm development.
Pull-Ups/Chin-Ups
These compound movements engage the back, biceps, and shoulders, contributing to both arm and upper body strength.
Hammer Curls
Hammer curls engage the brachialis muscle, located under the biceps, helping create a fuller arm appearance.
Tricep Kickbacks
Use dumbbells to perform tricep kickbacks, isolating the triceps and emphasizing muscle contraction.
Close-Grip Bench Press
Use a narrower grip on the bench press to focus on the triceps. It's an effective compound movement for arm strength.