For the arm muscle exercise, mainly subdivided into several areas, including biceps exercise, triceps exercise, forearm flexor and extensor muscle group exercise. First of all, for the biceps exercise movements are dumbbell curls, barbell curls, rope curls, priest bench curls and a series of curls. In the exercise process must be more times, more sets, the interval should be short, usually between 30-60 seconds. For triceps exercise, there are narrow barbell bench press, narrow Smith rack bench press, rope press down, narrow double bar arm flexion, seated dumbbell posterior neck arm flexion. For forearm flexors and extensors muscle group exercise movements are mainly barbell wrist curl, dumbbell wrist curl. As long as the systematic use of the above exercise movements, can be good arm muscle training.