A trainer explains the benefits of arm training and outlines the best arm workouts to achieve sculpted biceps and triceps.

Plank Dumbbell Triceps Extensions (Sets: 3 to 4, Reps: 8 to 10 per arm ... Hold a single dumbbell, and raise it overhead. Bend from your elbow, bringing the weight down across your body and behind ...

A: Dumbbell floor press, alternating dumbbell floor press B: Pushup, triceps pushup, sphinx press, dolphin pushup C: Lying overhead triceps extension, triceps kickback, triceps dip, overhead ...

so targeting this head is crucial to building tricep muscle and strength most efficiently. a) Stand with feet hip-width apart, holding two dumbbell in your hands. Bring the weight overhead ...