Getting Muscular Arms - Anatomy and Exercises

The arms are an incredibly important muscle group when it comes to a proportionate and aesthetic physique.

Not only are large arms beautiful to look at, but strong arms contribute to full upper body strength in multi-joint exercises, such as bench presses and rowing. In this article we will find out how to get muscular arms through specific exercises.

 

The Anatomy of the Biceps

In order to increase the size and strength of our arms, we first need to know their muscles:

I Biceps they consist of two parts:

? The "short / inner head" - the Biceps Brachialis Muscle.

? The  "Long / outward head" - the Brachialis muscle.

The Brachial Biceps originates in the anterior portion of the scapula, known as the coracoid process. The Brachialis, on the other hand, originates in the supraglenoid tubercle, also in the anterior portion of the scapula.

Both ends of the biceps enter the Radial Tuberosity (an area of ​​the radius in the forearm).

The brachioradialis muscle of the forearm originates in the humerus to insert into the radius.

 

Functions of the Biceps

1) Elbow flexion

The Biceps and Brachioradialis are the muscles responsible for flexing the elbow. This is why exercises such as dumbbell and barbell curls are so popular, as they isolate this function.

 

2) Supination of the Wrist

This is the rotation of the wrist, from the palm of the hand facing down to the palm of the hand facing up. This explains why Dumbbell Curls are often performed by rotating the wrist. The Brachial Biceps is the head of the Biceps most involved in this function.

 

Exercises for Biceps and Forearms

During our training, we must use these functions while performing exercises that go to work on both biceps, as well as the brachioradialis. To effectively train the muscles, the point of insertion of the muscle fibers must be brought close to the point of origin, with maximum resistance applied during the movement.

 

EXERCISE # 1

Cable / Dumbbell Bicep Curl with Standing Supination

These exercises focus on the Brachial Biceps due to supination of the wrist. A straight bar attachment or a single handle attachment can be used for cable exercise.

Personally I believe that there is a need to perform both of these exercises as they both offer different benefits:

1) The Standing Supination Cable Curl places constant tension on the Brachial Biceps.

2) The Dumbbell Curl allows for freer movement and can be more comfortable to perform.

Whichever exercise you choose to perform, make sure you do it safely and apply the progressive overload principle, and progress in reps and loads every time you train.

 

Technical Tips:

? The elbows should be kept close to the body and the hands slightly apart from the width of the shoulders

? The upper arms should remain stationary, only the forearms need to move

? Straight bust throughout the entire movement

? Exhale as you squeeze your biceps, inhale in the opposite phase

? Maintain the contraction at the top of the movement for 1-2 seconds

 

EXERCISE # 2

Standing Cable Hammer Curl

Using the rope attack for this exercise will allow you to have a neutral grip. The grip will focus the work on the Brachial and Brachioradial muscles.

 

Technical Tips:

? Stand up straight (throughout the movement) about 30cm away from the machine

? The palms must face inward and the upper arms must remain stationary - only the forearms move

?Exhale as you squeeze your biceps, inhale in the opposite phase

? Maintain the contraction at the top of the movement for 1-2 seconds

 

- The antomy of the Triceps -

I Triceps are muscles located in the upper arms that contribute to 2/3 of the mass and therefore of the total size of the arms. This means that the exercises for Triceps are the answer to those who want to know how to get bigger arms!

The triceps are made up of 3 parts:

? The Long Head

? The Lateral Head

? The Medial Head

The long head of the triceps originates in the infraglenoid tubercle of the scapula. The medial and lateral head instead, in the humerus.

 

Le functions to the Triceps They include:

1) Elbow Extension

This includes stretching the elbows. It is isolated in exercises such as the Cable Triceps Press.

2) Stabilization of the shoulder joint

The long head of the triceps contributes to the stabilization of the shoulder joint as it fits into the scapula.

 

Exercises to Increase the Triceps

EXERCISE # 1

Bench Press with Tight Grip

This exercise allows you to use higher loads directly on the Triceps. I recommend not to use a grip that is narrower than shoulder width as this could put excessive stress on the wrist joints and could cause serious injuries.

If you dedicate a day to arm training, then tight grip bench presses should be a key exercise.

Technical Tips:

? Use a tighter grip than shoulder width as otherwise there is a risk of overstressing the wrist joints and thus causing serious injury

? The elbows should remain locked as much as possible throughout the movement

? If you have been training heavily with the bench press on the same day, you should replace this exercise with the triceps presses with the V-Bar.

? Maintain the contraction at the top of the movement for 1-2 seconds

 

EXERCISE # 2

Triceps Extensions Above the Head

This exercise is usually performed on cables with a rope attachment but there are several variations. It mainly works on the long head of the triceps.

The long head is not trained properly with exercises such as bench presses and tight grip bench presses. Consequently, this exercise develops the triceps properly.

I recommend using it on the cables as with a dumbbell there is the risk of excessively stressing the elbow with consequent tendonitis.

 

Technical Tips:

? Extend your arms above your head with your palms facing forward

? Elbows close to the head

? Inhale as you perform the movement, exhale as you return to the starting position

? Maintain the contraction at the top of the movement for 1-2 seconds

 

EXERCISE # 3

Triceps extension with V-Bar

This exercise should be performed on the cables, with the V-Bar attachment.

 

This binding is comfortable for the wrists unlike the straight bar.

I recommend doing this exercise if:

1) The triceps are underdeveloped compared to the rest of the body.

2) You performed the bench presses on the same day.

This advice is due to the fact that overhead triceps extensions allow for adequate triceps growth, but if you feel the need to spend more time on this muscle group then this is a great exercise.

 

Technical Tips:

? Starting position - shoulder-width prone grip

? Stand up straight with your torso slightly tilted forward

? Upper arms locked, forearms only need to move

? Maintain the contraction at the top of the movement for 1-2 seconds

 

Series and Repetitions

- 2 series from 6-12 repetitions di Cable / Dumbbell Bicep Curl with Standing Supination.

- 2 series from 6-8 repetitions di Standing Cable Hammer Curl.

 

Try to train with high loads in the Standing Cable Hammer Curl as the muscles involved in this exercise respond better to heavy and fast contractions.

 

- 3 series da 6 repetitions of Close Grip Bench Press to 80% of your max for this exercise.

- 3-5 series da 6-12 repetitions of Triceps Extensions Above the Head.

- 3-5 series da 6-12 repetitions from Triceps Extensions with V-Bar.

 

 A Message to Take Home

Arms Workout Summary

Remember, always try to progress with loads from time to time.

For muscle growth, progressive overload is vital. Aim to increase the number of reps and the loads you train with workout by workout.

 

Thanks for reading!