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Upper arm size and development is one of the most popular of all muscle groups among bodybuilders and weight lifters of all levels. It is no small wonder that we are constantly looking for that "secret exercise" or a "secret routine" that will increase upper arm size dramatically. Start of the exercise like a military press. Press the barbell to arm's length overhead. Then lower it behind your head to your ears.

Press the barbell back to arm's length overhead and lower it to the front. Think of it as alternating between a front press and a behind the neck press. Inhale as you are pressing and exhale as you are lowering the weight. Front and back should be considered one repetition. A little tip for making this a more challenging is to push/raise the bar till a height where it is JUST high enough to clear your head and move it to the back. By not locking out the weight, you're putting the stress on your shoulders and keeping it off your triceps and this provides continuous tension for your delts. Using the ab roller, start on the floor on all your hands and knees.

Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground. This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or "cheating" is minimized.

This exercise will really shock the long head of the bicep, as well the brachialis. You'll notice it allows for a very complete, full range of motion compared to other curl movements as well. To do this exercise, lie against an incline bench, with your arms hanging down in a horizontal line. Hold onto a barbell, and without moving your arms out of this horizontal plane, curl the weight up as high as you can. Like preacher curls, the bottom of the movement is where most force is placed upon the muscle, so don't skimp on going down all the way if you want the maximum benefit. For more details visit /