If you decided finally to start working out and building muscles, let me help you by giving you best upper arm exercises and tips for beginners. This type of exercises I will show you are the ones you can start with and by doing them your upper arm muscles will get bigger and more toned.

I hope you already know something about nutrition which is usually more important than workout. If you will follow this exercises I will show you, I hope you will also follow a nutrition program for muscle building. With both you will see progress much, much faster that is why it is viral to follow both.

Ok, lets start with first things first. Upper arm muscles include biceps and triceps and also deltoid. If you want to get a bigger upper arm you will need to work on all three muscle categories I told you about. Most of bodybuilders and also beginners in GYM have a program which they follow.

You need to work on triceps and bicep muscle  the same workout day. Doing both muscles 1-2 times per week is enough. On workout day, you need to have 4 different exercises for both bicep and triceps with 3-4 routines of 12-8 reps. This is a most common workout that you should follow, now lets see which are the best upper arm exercises for triceps, bicep and deltoid you should practice.

Best Bicep Exercises

1. Barbell Curl - Do 4 routines of 12-8 reps. Have 1 minute rest between each routine.
2. Dumbbell Curl - Do 3-4 routines of 14-10 reps. Have 1.30 minute rest.
3. Barbell Preacher Curl - Do 4 routines of 12-6 reps.
4. Dumbbell Concentration Curl - Do 3 routines of 15-10 reps. Have 30 seconds rest.

Best Triceps Exercises

1. Close Grip Bench Press - Do 4 routines of 12-8 reps.
2. Lying Triceps Extension - Do 3-4 routines of 12-8 reps.
3. Incline Triceps Extension - Do 3 routines of 15-10 reps.
4. Dumbbell Kickback - Do 3-4 routines of 12-8 reps.

Best Deltoid Exercises

1. Barbell Upright Row - Do 3-4 routines of 12-8 reps.
2. Dumbbell Lying Lateral Raise - Do 3 routines of 15-10 reps.
3. Dumbbell Lateral Row - Do 3-4 routines of 15-10 reps.