Arm Exercises 101

Dumbbell Bench Press Start

Arm Exercises 101 – here’s everything you need to know! No doubt arms are every male bodybuilders’ favorite body part to train. That’s because the biceps and triceps are in full view. They stand out as much or more than any other body-part.

Why Arm Exercises 101? Simple. A set of big guns really sets you apart, but why are they considered sexy? It’s not so much that they’re sexy per se. Yet women do love to grab onto an arm that has some added beef. It’s more that the arms are a preview of what the rest of your body looks like. What happens if a woman sees a man with well-shaped biceps and triceps? Her imagination can run wild as to what the rest of him looks like carved abs, hard glutes, solid legs.

Arm Exercises 101 – How To Build Them

The arms are like the hors d’oeuvres before the unveiling of the main course. The question is, how do you build yours so they whet the appetite of any woman within salivating distance? One of the secrets is to always incorporate a movement that has a high stretch component. This goes for both your biceps and triceps.

For example, incline dumbbell curls for your bi’s and overhead extensions for your tri’s. These exercises create a hypercontraction environment due to the myotatic reflex. What happens when you put the target muscle into an elongated state and quickly twitch out of it? You create a pre-stretch. This in turn causes the muscle to increase its contraction capabilities. You essentially hit more of the muscle during any routine when you incorporate these exercises.

Arm Exercises 101 – Here’s an excellent arm routine for mass and sex appeal:


  • Standing barbell curls: 2 x 8-10
  • Incline dumbbell curls: 2 x 8-10
  • Concentration curls: 1 x 8-10


  • Lying extensions: 2 x 8-10
  • Overhead extensions: 2 x 8-10
  • Kickbacks: 1 x 8-10

Notice that the second exercise in each of these routines has a high stretch component. This sets the stage for a searing contraction on the last exercise. Also it creates a tremendous boost in development at a much faster rate. Remember to use a quick twitch at the bottom. A twitch is defined as a short, quick jerking movement. Do this for incline dumbbell curls and the overhead extensions. This is how you effectively activate the myotatic reflex.

Rest about one minute between sets, train your arms twice a week, and in no time you’ll have women wanting to give your major guns a squeeze and dying to see how the rest of you sizes up to your awesome bi’s and tri’s.

Sexy Arm Exercises 101 – Biceps

Standing Barbell Curls– Stand upright with a loaded barbell at arm’s length. Curl the bar up to your shoulders, and then lower it back to the starting position. Tip: Don’t pause at the top; keep the bar moving so you keep tension on your biceps through the entire set

Concentration Curls– Take a dumbbell in one hand, bend over until your torso is parallel to the floor and let the ‘bell hang at arm’s length. From this dead-hang position curl it up to your shoulder while keeping your upper arm as stationary as possible. Hold for a two count as you flex your biceps, then return to the starting position. Tip: Try to twist your little finger up at the top to enhance biceps contraction.

Incline Dumbbell Curls– Recline on a 35 degree incline bench with a dumbbell in each hand. From a dead-hang position curl the dumbbells up to your shoulders simultaneously with as little upper-arm movement as possible. Lower to the stretch position, twitch out of the bottom and curl the dumbbells back to your shoulders. Tip: Keep your palms facing forward throughout the exercise to enhance biceps stretch.

Sexy Arm Exercises 101 – Triceps

Lying Extensions– Lie back on a bench and press a loaded barbell up over your chest with a close grip (eight inches between your thumbs). Lower the bar behind your head and touch it to the bench without splaying your elbows. Drive the bar back over your chest in an arc and repeat. You can let your upper arms move, but don’t get carried away. Tip: To minimize upper-arm movement, think about keeping your elbows pointing at the ceiling.

Overhead Extensions– This is best done with an EZ curl bar. Grab the bar in the middle position, your thumbs about six inches apart, and press the bar overhead. From this position lower the bar behind your head, keeping your upper arms as stationary as possible. When you reach the stretch position, reverse the movement with a quick twitch and drive the bar back overhead. Tip: To minimize wrist strain, use two dumbbells and keep your palms facing each other throughout the exercise.

Kickbacks– Take a dumbbell in each hand and bend at the waist until your torso is parallel to the floor. With your upper arms next to your sides and your lower arms forming 90 degree angles extend your forearms and contract your triceps. Your arms should be parallel to the floor in the top position. Lower the dumbbells, keeping your upper arms stationary, and repeat. Tip: Try one set with your palms facing each other and the next set with your palms facing back.

Arm Exercises 101 is your ticket to sexy arms! Just use the info in this article and you’re all set!

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