Exercises for building bigger arms

Everyone wants bigger arms, next to a six pack it’s the most sought after feature.

As fair as your visible body goes your arms are the first part someone will look at to gauge how strong and muscular you are. It’s also the first place you will really notice change when you start lifting weights. There’s no fella alive that can say they haven flexed in a mirror after a workout when no one’s looking to see if there’s any improvement. Similarly when you have being putting in the hours and it’s noticed no one ever says ‘’you must be training your back looks massive’’ it’s always that ‘’your arms look bigger’’.

So what exercises are the best for building these big arms we all desire?

Bi-cep exercises

There are many different ways to train your biceps, there re however certain one’s that are more effective than others. The best one’s for building mass are those that focus on both the long and short heads of the bicep. So by using these four bicep exercises in this article will definitely help you achieve that size and strength you want faster.

Chin ups

A very straight forward compound exercise that will quickly build size and strength in back and arms. It involves lifting your entire body weight up till your chin clears the bar, so there is no real way to cheat the exercise.

How to perform a chin up.

  • Grasp a bar with an underhand grip so that palms are facing you.
  • Insure your hands are shoulder width apart.
  • Pull upwards until your chin clears the bar.
  • Then lower yourself back down under control, make sure your feet don’t touch the ground.

Dumbbell one arm Preacher curls

The one arm preacher curl is a variation of the standard preacher curl that gives a greater enfaces on the lower portion of the bicep. This creates a fullness and more well-rounded look and is one of the best exercises for increasing size.

how to do a dumbbell one arm preacher curl

  • Start off by taking a preacher bench, adjust the seat so that your arm is level with the top of the bench.
  • Grasp a dumbbell with a underhand grip, extend your arm fully against the bench.
  • Slowly and under control curl the dumbbell up towards you, make sure you keep your arm on the bench at all times.
  • Squeeze once you reach the top for more isolation of the bicep then slowly lower back to the starting position.

Barbell curl

The standing barbell curl is an excellent exercise for building size and strength. If you consider the main function of the bicep is to flex the elbow, it stands to reason the best exercise to increase its size is to curl. The barbell curl puts the greatest manageable tension onto the bicep, essentially why it is universally known as the greatest bicep exercise ever.

How to do a barbell curl

  • Start by standing up straight feet shoulder-width apart, keep your knees slightly bent.
  • Hold the bar shoulder width apart, use an underhand grip.
  • Curl the weight toward the chest while keeping your elbows fixed.
  • Squeeze the biceps as the bar reaches the front of the chest.
  • Slower the weight back to the starting position for a full stretch.

Seated incline curl

The seated bicep curl allows for a great stretch on the bicep while utilizing a full range of motion. Although the weight lifted will be less than that of a barbell curl with correct form this exercise can produce an excellent pump.

How to perform a seated incline curl.

  • Sitting on a inclined bench, take a dumbbell in each hand ( palms facing inwards) with your arms fully extended.
  • Curling the dumbbell up while twisting your wrist as its raised towards your shoulder.
  • Slowly lower it back to your starting position and repeat with your opposite arm.

Tricep exercises

With the triceps making up almost 60 % of your upper arm it makes sense that you should work this muscle more than the bicep if your goal is bigger arms.

Tricep dips.

A body weight exercise that is ideal for working the entire triceps. It is a very good strength building exercise also. The key to this exercise is not to lean to too far forward as this brings the chest muscles into the exercise, we are looking to focus on the tricep.

How to perform triceps dip.

Grasp the handles, an hold your body up so your suspended between them and your arms are fully extended.

Lower yourself down under controller until your arms are at a 90 degree.

Then raise yourself back up to the starting position, really force the contraction for maximum effect on the way up.


Bend your knees and cross your feet to help keep yourself stable.

Lying tricep extensions

The lying tricep extensions works the long and medial heads of the triceps, building up the long heads adds size to the inner most part of the arm.

How to do a lying tricep extension

  • Start by lying down on a flat bench feet planted on the floor.
  • Take a barbell and extend your arms fully.
  • Slowly lower the bar behind your head while keeping your elbows locked.
  • Then raise the bar back up to the starting position.

Dumbbell Overhead extension

Is an excellent exercise for building size and thickness by working the lateral and long head of the tricep which is what gives the tricep that horse show look.  It also gives the tricep a good stretch which means the contraction is stronger.

How to perform dumbbell ovehead etension

  • Sit on a bench with your back supported and feet flat on the floor.
  • Grasp the inner plate of a dumbbell with both hands and hold it overhead with your arms fully extended.
  • Bending your elbows lower the weight behind your head till your arms at a 90 degree angle.
  • Then press back up till your arms fully extended gain.

Rope pushdowns

This exercise is ideal for targeting the tricep. It isolates them and dosent place strain on the chest or shoulders. Too add more tension to this exercise concentrate on squeezing the tricep and locking out at the end of the movement. Don’t allow the shoulders to come into the movement, the only part your body that should move is your forearms and elbows.

How to perform a rope pulldown

  • Stand infront of a pulley set in the high position, with a rope attached.
  • Grasp the rope, have your knees slightly bent, keeping your elbows fixed to your side.
  • Keep your forearms parallel to the floor, then pull the rope to the floor until your arms are fully extended, squeeze to add more tension to the exercise.
  • Then return to the start position with your forearms parallel to the floor.


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