The Best Arm Exercises:
The arm consists of two major muscle groups the biceps and the triceps.
Biceps
The bicep or musculus biceps brachii (“two-headed muscle of the arm”), is made up of two individual muscles known as the long head and short head bicep muscles. The long head pulls the arm up and away from the body at an inwards rotation whereas the short head pulls the arm back towards the body.
While all muscle groups require a variety of exercises for optimal growth the single best bicep exercise would have to be the bicep Barbell curl.
This movement allows for efficient contraction of both the long and short head muscles of the bicep. Since the barbell is one single unit requiring both arms, each can bare the strain of the exercise together allowing for more weight to be applied on this exercising resulting in maximum muscle strain or intensity.
Triceps
The triceps or musculus triceps brachii (“three-headed muscle of the arm”), is made up of three individual muscles known as the long head as well as the medial and lateral heads. This muscle allows for the outward (pushing) extension of the arm.
While all muscle groups require a variety of exercises for optimal growth the single best tricep exercise would have to be the tricep cable pulldowns.
This exercise allows for efficient contraction of all heads of the muscle group. As a cable exercise this movement applies resistance throughout the entire motion of the lift allowing for complete contraction at all points of the muscle.