No Nonsense Muscle Building: Exercises for the Arms
The No Nonsense Muscle Building program was designed to build up all the muscles in the body, but the main muscles people usually want to gain mass on are the chest, arms, and legs. The basic muscles in the arms are the triceps and biceps, and to gain arm strength one has to work out both to do so. As a beginner one needs to start with lifting lighter weights, because lifting more weight than you can actually handle will seriously damage or injure your body.
Whether you are lifting a dumb bell or a bar bell, having the appropriate amount of weight for your body and size is the best way to steer clear of injury. For the biceps, the best way to work them out is to do curls like the hammer curl, the close grip bar curl, and the barbell curl. When working on the arms, it is best to focus on the biceps and triceps. For the triceps the best form of exercise is doing bench presses.