Are you sick of the wind blowing your T-shirt sleeves? Your first exercise toward developing stronger biceps, triceps, and forearms is clicking on this article. Each of these arm workouts targets the greatest number of muscle fibres to spur the desired growth, demonstrating that every piece of equipment – in the right hands and during the proper arm workout – has the capacity to develop larger, thicker arms.
And if you're wondering why precisely you need to master arm exercises, it's because, according to studies from the Department of Health Science and Human Performance at the University of Tampa in Florida, if you want to grow arms that pop, you'll need to hit them from a variety of angles.
Below, we provide you with a step-by-step "how to" that will help you perform each rep in correct form and explain the unique advantages of each exercise, enabling you to choose the best combinations for all of your goals. Greetings from your new strong-arm strategies.
Best Exercises to Help You Build Big Arms
Biceps Exercises
Biceps Curl
The secret to developing large biceps is the simple, time-tested biceps curl.
Squeeze your abs, glutes, and shoulder blades to perform it properly. Hold everything in place. Lock in your lats and keep your upper arms parallel to the floor. Remove any weight or rock from your waist. Hold everything in your biceps.
As you recline, contract your biceps and raise the dumbbell to your chest (parallel to the ground). Your biceps are worked more as the rotation increases. Want a more difficult task? At the midpoint of the rep, add an isometric hold. Count a hold for 2 to 5 seconds.
Spiderman Curl
The spiderman curl stops all momentum so that you can focus on your biceps.
Start at a 45-degree angle on a bench. Your chest should be elevated on the bench, and your body should be solid on your stomach. Keep strain off your lower back by contracting your glutes. While maintaining your chest erect, squeeze your shoulder blades.
Throughout, maintain a perpendicular upper arm angle to the ground. Rotate your pinky up as you curl up. To protect your shoulder, squeeze your biceps at the top while rotating your body forward.
Dumbbell Preacher Curl
You may give your biceps curls a different type of pump by adjusting the upper arm angle with dumbbell preacher curls. Big box gyms may use the EZ bar and specialized bench or machine setup more frequently, but preacher curls can be performed anywhere with dumbbells and an adjustable bench.
Set yourself up behind the bench, placing your arm against its incline, and "hugging" your armpit to the top. Engage your glutes, hamstrings, and abs as you squat down. Then, curl the weight up while keeping your wrist neutral and your upper arm firmly planted on the bench. To maintain a position of continual tension, prevent the range of motion from resting at the bottom or top of the movement.
Concentration Curl
Concentration curls are a traditional exercise for developing the biceps, but unexpectedly, most individuals perform them incorrectly. The most frequent error new users make when performing concentration curls is bad posture while sitting down. The goal is to isolate your biceps muscle, which is challenging if your torso is moving and your elbow is digging into your thigh.
Instead, remove the hand that isn't now in use from your thigh and hold it outside of your body. Hold the weight while maintaining a straight spine and shoulders, resting your working arm's triceps against your thigh. By bending simply at the elbow, curl up.
Hammer Curl
For the hammer curl, switch from the conventional biceps curl to holding the weights with a neutral grip. By making that minor adjustment, you'll focus on the brachialis, a separate muscle located immediately below the biceps that will give your arms a noticeable lift.
Make sure you just move at the elbow as you perform each rep (just like other curls). Try the tall-kneeling position to eliminate cheating from the equation.
Triceps Exercises
Skull Crusher
Your triceps will gain muscle mass thanks to the skull crusher.
Isolate the motion of the skull crusher using a bar without using momentum. Maintain a flat foot position. Squeeze your glutes as hard as you can while you recline back on the bench. This is your solid foundation. Keep your ribcage from expanding. Maintain a firm core. Put your shoulder blades firmly against the bench. Squeeze your triceps to produce tension as you lower the weight. Maintain a 90 to 92-degree angle an inch from your head while maintaining firm wrists. Squeeze your triceps for one second at the peak, keeping your elbows close together.
Pushup
The pushup is the ideal bodyweight exercise that involves your arms.
Your glutes and abs should be tight as you start in the pushup position. Directly beneath your shoulders, hands should be screwed in with some external rotation. Look at the ground below. Squeeze your shoulder blades and engage your midback. Keep your elbows close to your torso as you squat down. Up, push. Use a bench if you need to alter it.
Triceps Rope Pressdown
For men with access to cable equipment, the triceps pressdown remains a go-to exercise for gaining muscle (you can also use resistance bands tethered to a high anchor point).
To perform the exercise's regular variation, you must stand in front of the cable stack while firmly holding the rope's grips. You need also to maintain a strong core and clench your glutes to stand tall. Press downward from there, merely moving your elbow.
Put your back against an inclined bench to maintain a rigid position for your torso as suggested by MH fitness director Ebenezer Samuel, C.S.C.S. Just be certain to maintain tension in your shoulders, abs, and glutes.
Triceps Kickback
The triceps kickback is a favorite exercise for building muscle, but you must be deliberate in how you move. Working with lesser weights is a critical component in getting the maximum benefit from the activity.
Make sure you hold the weight with your upper arm parallel to the ground once you've set up with your arm using a bench as support. Next, extend your arm solely from the elbow. Drop down to a lighter weight if you find it difficult to regulate the movement.
Bench Dips
If you have a history of shoulder problems, bench dips might not be the greatest option for you, but you can still gain strength with them in a rush without needing a lot of equipment.
When performing dips, avoid the common mistake that most people make. Instead of putting your hands out on the bench surface with your fingers pointing forward at your back, lay your hands out with your fingers pointing outward.
Related article: The 6 Best Arm Exercises for Definition & Strength
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