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Tricep extension muscle work
For full arm development, triceps extension muscle work is a good option. Developing this area will pay big dividends in terms of overall size, as it comprises over two thirds of the total upper arm size.
By comparison, the biceps, the one everyone notices, contributes only a third of overall size of your arms - don't ignore but think about it!
Triceps extension muscle work also offers a great variety of possibilities - you can perform these movements using a barbell, dumbbells, on a machine, or with cables.
Finally, triceps extension muscle work feels good - it is one of those areas that seems to respond well to training, and feels bigger even as you're working it.
Whenever you exercise this area, it is crucial to warm up properly first and use good technique. The elbow is very prone to injury, and once injured will take a long time to heal, putting a stop to almost all serious lifting in the meantime.
Warming up properly means that you first do ten minutes of cardio to get the blood flowing and your body warm, then do a couple of easy sets of your chosen exercise before going heavy. Each new exercise you move onto should also have a light warm-up set to begin.
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