In this section you can read about a few workouts that you can incorportate into your arm days, or days that you need certain workouts for certain parts of your arms. It is also very important to keep in mind that a lot of arm workouts can be "cheated" on by swinging your body, we want to try our best to prevent this unless you are intentionally going to complete failure. Rememeber to start with low weights and gradually work your way up!

1. Dumbell Bicep Curls: This is a very well known workout by almost everyone, with that being said lets get started. First start with a low weight, stand straight up and maybe even start with your back against a wall, as to keep yourself from swinging, which we covered earlier why we may want to prevent this. From this point when the weights are hanging by your side, while keeping your elbows close to your torso, you will bring the dumbells up, almost trying to bring them towards the front of the shoulder, of the same arm, slowly return to the starting postion and repeat, feel free to up your weight after getting comfortable!
2. Cable Rope Hammer Curls: To do this workout your gym or workout area will need to have a cable machine that you can move the cable up and down, firstly, set the cable to the lowest setting possible, then attach the two sided rope attachment, shown above, from that point, pick up the rope by both handles, take a step away from the cable, and then similar to the DB Curls above, curl upwards toward your face, while keeping elbows locked into the sides of your torso, slowly return to strating postion and then repeat for desired amount of reps.
3. V-Bar Pushdowns: To get started with this workout you will need to attach a V-Bar to a Cable Machine, if you don't know what this looks like then there is a picture below, Now take the cable and move it to a setting that leaves the V-Bar atleast above your shoulders, from that point, grab the V-Bar, with the V being upside down make sure you are relatively close to the cable, keeping your elbows locked by your side, Push Straight downwards, flexing your triceps at the bottom, to clarify, flexing the muscles on the backside of your arm, slowly bring the weight back up while keeping your elbows locked by your side, once you get to about a 30 Degree Angle between your Forearm and Bicep, repeat the steps before to complete another repitition, continue this workout for your desried amount of repititions.
4. Long Rope Tricep Pushdowns: With the cable setting at the same height as the V-Bar Pushdowns, you will attach the Double Sided Long Rope Attachment, which is just a longer version of the rope above, from that point you will take a large step away from where you were standing for your previous workout, and then you will hinge at the hips, lock your elbows by your side, and then pushdown, but this time instead of pushing straight down you will push backwords, almost towards your backside, this will bias the long head of the triceps, return your arms to a position where they are higher up, but your elbows still locked by your side, and repeat this workout for your desired amount of repititions.
5. DB Shoulder Press (Front Deltoid Muscles): Now for shoulders they are usually broken up into three differnt parts and we will give a workout for each part of the shoulder. Starting with Shoulder Press with dumbells, for this one I would say start with a very low weight because you do not want to drop a weight that is too heavy for you on top of your head, trust me... Now to set this up yhou will get your dumbells that you will be using and set them in front of a bench that you have set with about a 115 Degree angle between the seat and the backpad, then you will squat down, pick up your dumbells, put them in front of your quads and then sit down, placing the dumbells on your Quads while youre sitting, then you will almost knee the dumbells up, one side at a time to above your shoulders, to the sides of your head, from this point you will press them straight up and then return to the staarting postion, with your arms at a 90 degree angle, and the weights next to your head, repeat this for your desired amount of reps.
6. Reverse PecDeck (Rear Deltoid Muscles): This one is easy, your gym will need a PecDeck Machine, you will put the handles to the settings that is as far back at they go, you will then sit on the machine, facing the machine, instead of away, like you normally would for a PecDeck, the hnadles should be right in front of you at this point, you will grab the inside handles and then while keeping the handles pushed away from your body, you will push the weights backwards, you should feel this on the backs of your shoulders, once you feel you're recruiting back muscles more than your shoulder, you will slowly return to the starting postion, repeat this for your desired amount of repititions.
7. Cable Lateral Raises (Lateral Deltoid Muscles): To set this one up you will find a cable machine and set the cable to height that is right below your fingertips when your hand are at your sides, and attach a D-Handle, shown below, from this point you will stand next to the cable machine, reach across your body, grab the handle and bring it accross your body, to make sure that you're doing this right, mentally try and drag your knuckles on the floor, thisw obviously isnt possible but is's a way to think about this to make it make more sense, also make sure that you're push the weight away from you, instead of trying to pull the weight up.