Things You'll Need:
- Weightlifting Belt
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Step 1
Work your arms separately from other body parts: If you are wanting to focus more on your arms, then you should not weight train your arms on the same day as other body parts. If you want to build bigger arms, you should train them on their own so you can give both your biceps and triceps all of your energy.
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Step 2
Consider both heads of the biceps: The biceps is a two-headed muscle. The two different muscles that make up the biceps are called the long head and the short head. The position of the elbow in relation to your torso will determine which head of the Bicep that gets the most work.
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Step 3
Choose from the following biceps exercises: There are many biceps exercises to choose from and there are many variations on these exercises. Choose two or three exercises from this list: dumbbell curl, preacher curl, concentration curl, incline dumbell curl, barbell curl and cable curl.
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Step 4
Consider All Three Heads of the triceps: The triceps has three heads that form the muscle group. The position of the arms in relation to the torso when performing a particular exercise determines the area of focus on the triceps muscle. A good triceps routine trains all three triceps muscle heads.
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Step 5
Choose from the following triceps exercises: You should choose three exercises from this list: overhead extensions, cable pushdowns, lying triceps extensions, triceps kickbacks, dips, and close-grip bench presses.
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Step 6
Vary your routine: A varied routine for both your biceps and triceps can keep you from getting bored, as well as promote overall arm growth. You can change the exercises, you can change the order in which you do the exercises and you can change hand positions to keep things interesting and to stimulate muscle growth.
