some exercises that make your arms become bigger

   Hello guys the post this time is how to make your arms become bigger.  Before that i will explain about parts of muscle of arms.  In general arms have 3 important muscle there are biceps, triceps and forearms.  For better explanation you can see the image above.

    Now i will explain how to make the three muscle become bigger.

1. Biceps
  a. Dumbbell reverse-grip concentration curl
     Starting Position:  Sit sideways on a bench,  rest one arm against your thigh and hold a dumbbell with that hand down between your legs,  palm facing the other leg.

Motion:  Raise the dumbbells towards your shoulder andslowly lower it back down after a short pause.  Alternate after a Set.

Tips/Caution:  Keep your back and upper arms still throughout. See the image bellow.

   

   b. Dumbbell hammer curl

      Starting Position Grab one dumbbell in each hand along the sides of your body,  palms facing your body.

Motion:  Raise both dumbbells towards your shoulders and slowly lower them back down after a short pause.

Tips/Caution:  Keep your back and upper arms still throughout. See the image bellow.

b. EZ bar curl

   Starting Position Stand up and hold a barbell with your hands,  palms facing forward in a close-  grip position.

Motion:  Raise the barbell up towards your shoulders and slowly lower it back down after a short pause.

Tips/Caution:  Keep your back and upper arms still throughout. See the image bellow.

2. Triceps

  a. Triceps extension (dumbbells)- standing

Starting Position:  Stand up and hold one dumbbell with both hands behind your head,  upper arms pointing straight up,  elbows at 90 degree angles.  

Motion:  Raise the dumbbell by straightening your arms and slowly lower it back after a short pause.  

Tips/Caution:  Keep your upper arms still throughout. See the image bellow.

  

  b. Triceps kickback (dumbbells)

Starting Position:  Put your knee and hand on a bench and grab a dumbbell with your other hand,  palm facing your body,  upper arm parallel to your body.  

Motion: Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause.  

Tips/Caution:  Keep your upper arm still throughout. See the image bellow.

   c. Triceps pushdown

Starting Position:  Stand in front of the high pulley machine and grab the handlebar with both hands,  upper arms pressed against your upper body,  elbows at 90 degree angles.  

Motion:  Push the bar down by straightening your arms and slowly let it swing back after a short pause.  

Tips/Caution:  Keep your upper arms still throughout. See the image bellow.

3. Foearms

   a.wrist extension-dumb (two hands)

Starting Position:  Sit on one end of a bench and hold one dumbbell with each hand,  wrists against your knees,  palms facing down.  

Motion:  Raise the dumbbells up by extending your wrists and slowly lower them back down after a short pause.  

Tips/Caution:  Keep your forearms pressed against your thighs throughout. See the image bellow.

  

 b. Wirst curls- dumbbells (two hands)

Starting Position:  Sit on one end of a bench and hold one dumbbell with each hand,  wrists against your knees,  palms facing up You can make it with ONE HAND)  

Motion:  Raise the dumbbells up by curling your wrists and slowly lower them back down after a short pause.  

Tips/Caution:  Keep your forearms pressed against your thighs throughout.

To make it works perfectly you must eat high protein foods.

Thank you for reading, comment if you have questions, suggestions. Or crittics