Arm Exercises for Beginner Bodybuilders

Arm Exercises for Beginner Bodybuilders

Arm exercises often misunderstood by beginner bodybuilders since they to have big arms but often over-training their arm muscles. Beginner bodybuilders didn’t realize that most exercise that aimed to other muscle groups are also involved the arm muscles.

Arm Exercises for Beginner BodybuildersAfter understanding what happened, beginner bodybuilders will need to know each of the arms muscle parts and how to get proper arm exercises. Basically there are 3 main muscle groups that build the arms:

  1. Biceps brachii – consist of 2 muscles that located at the front upper arm starting from shoulders to the elbows.
  2. Triceps brachii – consist of 3 muscles that located at the rear upper arm starting from shoulders to the elbows.
  3. Forearm – consist of several smaller muscles located between elbow and the wrist.

There are few well known arm exercises for beginner bodybuilders to start building their arms muscles. Its important to use weight that light enough to do between 10 to 15 reps.

3 arm exercises that recomended for beginner bodybuilders which concentrate on the biceps:

  1. Standing barbell curl – 3 sets of 10-15 reps.
  2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.
  3. Preacher bench curls – 3 sets of 10-15 reps.

3 arm exercises that recommended for beginner bodybuilders which concentrate on the triceps :

  1.  Dips – 3 sets of 10-15 reps.
  2.  Close grip bench press – 3 sets of 10-15 reps.
  3.  EZ bar lying extensions – 3 sets of 10-15 reps.

Arm exercises that recomended for beginner bodybuilders which concentrate on the forearms :

  1. EZ bar reverse curls – 3 sets of 10-15 reps.

Like other exercises you will need to make a schedule for each muscle groups. For example, you can make a program that similar to our suggested program below :

  •  Day 1: Biceps, Back, Abs
  •  Day 2: Hamstrings, Shoulders, Abs
  •  Day 3: Quads, Forearms, Calves
  •  Day 4: Triceps, Chest, Abs

Remember, for the start you just need to do only 1 set of arm exercises then add another set each week into maximum of 3 sets. After 3 months beginner bodybuilders will be ready for the intermediate level that has more intensive exercises.

Photo by hoshi7