Today I’ll tell you about a little known secret to develop strong arms. There are three main parts of your arm:

The biceps (often called "guns" by bodybuilders).

The triceps (which are on the opposite side of your biceps on your upper arms).

Forearms and wrists.

Most bodybuilders don't do special forearm and wrist exercises, as these muscles tend to get used during most every other exercise you do. However, if

you're having problems doing certain lifts - such as back exercises want to work on your forearms and wrists. That's because these muscles very

much determine your grip strength.

You see, some bodybuilders don't lift their full weights because they don't have the grip strength to do it. If you have this problem, there are two solutions:

Increase grip strength. This means doing special exercises every week for the sole purpose of getting a stronger grip. Generally, this means working on

building up endurance (duration), which is how long you can hang on to a heavy weight.

The "Farmer's Carry" exercise can help you with this. You may also do lowrepetition forearm exercises (such as two to four lifts before fatigue) to build

strength.

Use "hooks" or straps. These are special glove-like tools you can use that hang onto the weight for you so that grip strength doesn't impede your overall lifts.

Most bodybuilders agree that you should work on developing grip strength and only use the hooks for a short period of time. In other words, use the hooks

until you get stronger.

When you're just getting started, you don't have to do a whole lot of bicep and tricep exercises. That's because these muscles are worked to some degree

when you do other major lifts. For example, your triceps get worked when you do bench presses for your chest. As such, just one bicep exercise and one tricep exercise should be okay. That way, you can focus on your major muscle groups

(such as back, chest and legs).

Below you'll find some popular arm exercises.

TIP: If you're unsure of how to do these exercises, you may want to ask a trainer how to do the exercise using proper form. That way it's less likely you'll get

hurt. Tricep dips. See if your gym has a dip bar. When you start getting good at this, you can even add weights to your waist to make it more challenging.

Tricep cable push downs.

Close grip bench press. As the name implies, you put your hands together on the barbell and lift as you would a bench press.

Triceps extension.

Biceps

Dumbbell curl.

Preacher curl.

Forearms/Wrist

Farmer's Carry.

Wrist curl.

For expert advice and to learn the basic moves go to: http://www.thehealthandfitnesswebsite.com/

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