In our body Arm have a three parts first biceps triceps and (forearms)but we do biceps workout then forearm muscle automatically trained because some exercises are train both muscle…

1. EZ-Bar Curl

A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it’s a lot more comfortable on the joints and forearms than a straight barbell.

2 Incline Inner-Biceps Curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.

These are awesome to add into your isolation workout because they truly isolate the biceps muscle.

3. Incline Dumbbell Hammer Curl

You rated these curls ! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.

4. Hammer Curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.

5. Regular-Grip Barbell Curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead.


Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

6. Dumbbell Biceps Curl


Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.

1.Overhead Triceps Extension

The overhead triceps extension is the fourth most effective triceps exercise, coming in at about 76% of muscle activation. The key to this exercise is to keep the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching.

You can do this exercise seated, as shown, or standing.  Believe it or not, this move actually feels harder when you’re sitting.  A ball adds an element of core strength.


The kickback is the second most effective triceps exercise and not far behind triangle pushups, coming in at about 88% of muscle activation.

By bending forward, you really have to work against gravity to move the weight up and down. The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. If you feel your elbow drifting down, use a lighter weight to keep good form.

3.Lying Barbell Triceps Extensions (Skull Crushers)

Barbell triceps extensions (or what we often call skull crushers for obvious reasons), come in at a surprising number seven, eliciting about 62% of muscle activation.

This is surprising because, if you’ve ever done these, you know how challenging this exercise is.

That doesn’t mean you shouldn’t do these anymore, but work them into a program that includes some of the top exercises as well.

4.Rope Push-down

The rope push-down, normally done on a cable machine with a rope attachment, comes in at number five, eliciting about 74% of muscle activation. The idea is to spread the rope at the bottom of the movement to really fire up the triceps muscles.

If you don’t have access to a cable machine, you can use a resistance band. Attach it to the top of a doorway and tie a loose knot in the band about halfway down.

5.Triangle Push ups

The triangle push up is probably the hardest triceps exercise in this list. It requires tremendous upper body strength, so you may need to try this move on your knees and slowly work your way up to the toes.

6.Bar Push-down

The bar push-down is similar to the rope push-down but slightly less effective at about 67%.

This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a small pole or bar threaded through the handles.

The key to this move is to keep the elbows stationary as you push the weight down. If you lift the bar too high (say, higher than neck level), your elbows may come forward, making the exercise less effective.