New publications
The importance of proportions in the development of arm muscles
Last reviewed: 08.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Your arms will look like blocks if you don't train the long head - the top of your biceps and the inside of your triceps. By working these important, often overlooked muscles, you'll get ripped arms and improve your muscular proportions.
To finish your upper body routine, do 2-3 sets of 12-15 reps of each. Keep your shoulder blades down and back to stabilize your shoulders, take one second to lift the weights, pause for 2 seconds, then lower them in 2-3 seconds.
- Standing Cable Row
Stand with your back to the block. Grab a cable from the low block (if possible, one in each hand) and extend your arm about 2 inches away from your body – so that your arm is 10 degrees perpendicular to the floor. Raise the handle to your shoulder. Hold for 2 seconds, then slowly lower your arm.
Lying Triceps Extensions on a Fitball
Take the dumbbells and lie down on your stomach on the fitball, arms bent at a 90-degree angle. Without moving your elbows and shoulders, straighten your arms behind you. Hold for 2 seconds, then slowly return to the starting position.
Dumbbell curls and presses
From a standing position, hold the dumbbells with an underhand grip (palms facing forward) and hold them at hip level. Without letting your shoulders roll forward, move your arms back slightly. Bring the dumbbells to your shoulders, then rotate your arms, pressing the dumbbells overhead, with your palms facing forward at the top. Hold for 2 seconds, then return to the starting position.
[