Arm Muscle Workout Guide

Biceps (Front of the Upper Arm)
Dumbbell Curls: Standing or seated, hold a dumbbell in each hand, curl your arms up to your shoulders.
Hammer Curls: Similar to dumbbell curls but with palms facing each other, targeting the long head of the biceps.
Chin-Ups: Using an overhand or underhand grip on a pull-up bar, pull your body up until your chin is over the bar. This exercise also works your back muscles.
Triceps (Back of the Upper Arm)
Tricep Dips: Using parallel bars or a chair, lower your body by bending your elbows to a 90-degree angle, then push back up.
Tricep Extensions: Standing or seated, hold a dumbbell with one or both hands, lift the dumbbell from behind your head up to the ceiling and back down.
Tricep Pushdowns: Using a cable machine in the gym, grip the rope and push it down from chest level to your thighs.
Forearms
Wrist Curls: Sit on a bench, rest your forearms on your thighs, hold a dumbbell and curl your wrist up and down.
Reverse Wrist Curls: Similar to wrist curls, but with palms facing down, targeting the outside of the forearm.
Compound Exercises
Overhead Press: Standing or seated, hold dumbbells or a barbell at shoulder level and press up over your head.
Push-Ups: Place your hands on the ground shoulder-width apart, keep your body in a straight line, bend your arms to lower yourself, and push back up.
Tips
Gradually Increase Weight and Intensity: Start with a weight that is comfortable for you and gradually increase it to avoid injury.
Rest and Recovery: Give your arm muscles time to recover by not training them too frequently each week.
Diet and Nutrition: Ensure you get enough protein and nutrients to aid muscle recovery and growth.