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What are the best 5 arm exercises, backed up by science 💪 1. Incline Dumbbell Curl Targets the long head of the biceps—proven to build mass in the upper arm 2. Preacher Curl Hits the short head and builds peak—study showed significant growth in just 9 weeks. 3. Lying Dumbbell Triceps Extension Isolates the triceps long head—shown to outperform compound presses for growth. 4. Chin-Ups Massive biceps activation—beats curls in EMG studies 5. Close-Grip Push-Up Bodyweight beast—activates all tricep
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