Master Your Muscles: Best Arm Exercises

Mostor your Miseles Bises DID YOU KNOW...? IT TAKES HALF AS LONG TO ARNOLD SCHWARZENEGGER'S GAIN N BICEPS MEASURED MUSCLE THAN IT DOES TO LOSE IT 55 CENTIMETRES (22 INCHES) IN HIS PEAK THERE MORE MUSCLES ARE IN YOUR FOREARMS THAN THERE ARE IN YOUR UPPER ARMS * OPTIMISE YOUR WORKOUT * TRY THESE TARGETED TRAINING TECHNIQUES BICEPS The bicep is a two-headed muscle located in the upper arm. It only accounts for around 33% of upper arm muscle mass. Another important, lesser-known muscle is the biceps brachialis, which lies beneath your main biceps. This muscle can impact the amount of 'peak' your biceps appear to have. LONG HEAD SHORT HEAD BRACHIALIS Recommended exercise for Recommended exercise for Recommended exercise for the biceps long head: the biceps short head: the biceps brachialis: ALTERNATING INCLINE DUMBBELL CURL PREACHER CURL HAMMER CURL TRICEPS The tricep muscle is located on the back of the upper arm and is composed of three heads: the long head, the medial head and the lateral head. LATERAL HEAD LONG HEAD MEDIAL HEAD Recommended exercise Recommended exercise for Recommended exercise for for the triceps lateral head: the triceps long head: the triceps medial head: ONE-ARM REVERSE PUSHDOWN PULL OVERS CLOSE-GRIP BENCH PRESS FOREARMS ANTERIOR The forearm contains a number of muscles, including the flexors and extensors (one for each finger), the brachioradialis, and pronators and supinators that turn the hand to face upwards or downwards. The upper/outer portion of the forearm is the brachioradialis, which has only one head (itself). The flexors run the length of the inner forearm, and comprise of 5 heads: The extensors run outside the length of the forearm, and are comprised of 8 heads: • Extensor digitorum • Extensor carpi radialis longus • Flexor digitorum profundus • Extensor carpi radialis brevis • Extensor carpi ulnaris • Extensor carpi indicis • Extensor digiti minimi • Extensor pollicis longus • Extensor pollicis brevis • Flexor digitorum superficialis POSTERIOR • Flexor carpi radialis • Flexor carpi ulnaris • Flexor pollicis longus EXTENSORS FLEXORS BRACHIORADIALIS Recommended exercise for Recommended exercise for Recommended exercise for the forearm extensors: the forearm flexors: the forearm brachioradialis: SEATED BARBELL WRIST EXTENSIONS REVERSE BARBELL CURL REVERSE-GRIP DUMBBELL CURLS WITH A THUMBLESS GRIP DECĪBEL +Train harder faster louder+ decibelnutrition.com y @TrainDecibel