What are effective arm exercises?

Effective arm exercises, according to Andrew Huberman from the Huberman Lab, include a variety of movements targeting the biceps, triceps, and shoulder muscles. Here's a basic structure for an arm workout:

Biceps:

1. Dumbbell Curls - Traditional exercise to isolate the biceps.
2. Incline Curls - Perform on an incline bench to add a stretch component.
3. Chin-ups - With palms facing you; these not only engage the biceps but also the lats.

Triceps:

1. Tricep Kickbacks - Isolate the triceps by extending the arm backwards.
2. Overhead Extensions - Adds a stretch to the triceps.
3. Dips - Considered an upper body squat, highly effective for chest, shoulders, and triceps.

Additional Movements:

• Calf Raises - To balance leg muscle development.
• Neck Exercises - Recommended multiple times per week for overall neck health.

Training Guidelines:

• Duration: Aim for 50-60 minutes of focused work after warm-up.
• Structure: Include 2 exercises per muscle group; one targeting peak contraction and one allowing for muscle stretch.
• Periodization: Alternate each month between heavier weights with lower reps and more sets with longer rest (about 3-5 sets), and moderate weights with higher reps and fewer sets with shorter rest periods.

This combination ensures a comprehensive training regimen that not only targets the arms directly but also provides some indirect benefits to the torso muscles through compound movements like dips and chin-ups 1 2.