We have five workouts that can help you build bigger arms, no matter what your motivation is - a better gym selfie or increased muscle endurance and power.
5 best exercises for bigger arms
1. Dumbbell Concentration Curls
Sit on a flat bench or chair with your legs apart and producing a "V" shape. Lean forward slightly while holding the dumbbell in one hand. Place one hand on one leg and the elbow of the dumbbell-holding arm on the other. Curl the dumbbell slowly towards your shoulder, slightly bending your wrist so that the palm of your hand faces your shoulder. Return it to its original place gradually. Perform 15 reps for each arm.
2. One-Arm Dumbbell Preacher Curl
One of the most effective exercises for raising the overall scale of the biceps is this one. This can be done on a preacher bench or the back of your sofa (basically any surface that provides a downward incline). Hold the dumbbell in one hand with a tight underhand grip. Slowly curl the dumbbell up and down to the starting position, keeping your elbows pressed against the table. For each arm, perform 15 repetitions.
3. One-Arm Tricep Extension
This exercise can be done standing or seated. Stand with your back straight and your feet slightly wider than shoulder-width apart. Hold a dumbbell in one hand behind your head, elbow bent and pointing to the ceiling. Slowly raise the arm, then lower it and return it to the initial position, repeat for 10-15 reps.
4. Incline Push-Ups
This elevated version of normal push-ups can be performed on a bed, sofa, stable chair, or stationary box. Place your hands on the floor in front of a bed or chair. It's best to keep your distance between your shoulders at shoulder width. Make sure your body is in a straight line and your lower back isn't dropping when you're in a plank position. After you've taken the position, bend your arms and drop your chest onto the bed or chair, then lift your body back to the beginning position. For starters, do 10 reps x 3 sets.
5. Hammer Curls
Standing with your knees slightly bent and your feet shoulder-width apart is a good place to start. Keep the dumbbells in your hands with your palms facing each other (you can perform this exercise with both hands or one at a time). Simply switch hands and keep your elbows locked to your body's side. Curl the dumbbells up, then slowly lower them back to the starting position. To target the brachialis, which is critical for biceps growth, do 15 reps x 3 sets for each arm.
Related: Best Arm Exercises to Build Muscle
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