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1. Today I’ll tell you about a little known secret to develop stron
three main parts of your arm:

2. The biceps (often called "guns" by bodybuilde

3. The triceps (which are on the opposite side of your biceps on

4. Forearms and wrists.

5. Most bodybuilders don't do special forearm and wrist exe
muscles tend to get used during most every other exercise yo
you're having problems doing certain lifts - such as back ex
want to work on your forearms and wrists. That's because th
much determine your grip strength.

6. You see, some bodybuilders don't lift their full weights becau
the grip strength to do it. If you have this problem, there a

7. Increase grip strength. This means doing special exercises e
sole purpose of getting a stronger grip. Generally, this me
building up endurance (duration), which is how long you can
weight.

8. The "Farmer's Carry" exercise can help you with this. You m
repetition forearm exercises (such as two to four lifts before
strength.

9. Use "hooks" or straps. These are special glove-like tools you
onto the weight for you so that grip strength doesn't impede
Most bodybuilders agree that you should work on developin
only use the hooks for a short period of time. In other word
until you get stronger.

10. When you're just getting started, you don't have to do a who
tricep exercises. That's because these muscles are worked
when you do other major lifts. For example, your triceps get
do bench presses for your chest. As such, just one bicep exer
exercise should be okay. That way, you can focus on your ma
(such as back, chest and legs).

11. Below you'll find some popular arm exercise

12. TIP: If you're unsure of how to do these exercises, you may w
how to do the exercise using proper form. That way it's les
hurt. Tricep dips. See if your gym has a dip bar. When you st
this, you can even add weights to your waist to make it m

13. Tricep cable push downs.

14. Close grip bench press. As the name implies, you put your h
the barbell and lift as you would a bench pre

15. Triceps extension.

16. Biceps

17. Dumbbell curl.

18. Preacher curl.

19. Forearms/Wrist

20. Farmer's Carry.

21. Wrist curl.

22. For expert advice and to learn the basic moves g
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