Building a well-sculpted body requires more than knowing just a few types of exercises. Rather, you need to target specific muscles in each part of your body with specific exercises designed to work those parts.
Take the arms, for example. Most people who work out focus mainly on the biceps (front, inside of arm) and triceps (back of arm). But, what about those muscles on the sides of the arm? By targeting those muscle groups, as well, you stand to gain muscles in place you never knew you had them.
Here are 5 tips for how to build the side of the arm muscle:
1. The upper part of the side of your arm is called the medial (side) deltoid:
First, let's get our terminology straight. When we talk about the side of the arm muscle, we really need to distinguish between two types of muscles: the medial deltoid and the brachialis.
The deltoid muscle – which extends directly down from the shoulder blades and into the top of the arms – actually has three parts: front, side, and back. The medial (side) deltoid is the one that looks like it is on the side of your arm.
2. The lower part of the side of your arm is called the brachialis:
Moving down your arm a bit, you have a separate muscle called the brachialis. This is located between the biceps and triceps muscles.
Together, a set of well-developed medial deltoid and brachialis muscles will give the sides of your arms the look you want.
3. For your deltoids, do side lateral rises:
There are a number of exercises that can work out your medial deltoid muscles. We focus here on side lateral rises. Here's how:
a. Pick up two light dumbbells (5-15 lbs.).
b. Stand with your feet apart, about shoulder-width.
c. Hold the dumbbells just in front of your body with the palms of your hands facing each other while slightly bending your elbows.
d. Raise the weights out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a moment, then lower them back to the starting position.
e. Repeat.
4. For your brachialis, do the dumbbell bent-over row:
A great exercise for your brachialis muscles is the dumbbell bent-over row. Here is what to do:
a. Stand with your knees bent and your upper body at about a 60-degree angle.
b. Now with the weights fully extended down in your arms, bringing them straight up to your chest by contracting your shoulder blades fully.
c. Inhale and then slowly return the weights to the starting position.
d. Repeat.
5. Also for your brachialis, try reverse curls:
Here is another good one that is designed to increase the size and definition of your brachialis:
a. Stand up straight, with your back and head straight forward and upward.
b. Grab a barbell with palms out and down (rather than up and toward you). Grip the bar at shoulder width, slowly raising the weight with your elbows tight up against your body.
c. Once the weight has reached the top, lower it slowly back down to the starting position.
Bonus tip: by focusing mentally on the muscles you want to really build up while you do these exercises, you can actually improve the intensity of the workout that these muscles get. By focusing on them, your body will naturally send more energy in those areas.
Try these tips on how to build the muscles on the sides of your arms.