Working out your arms can be a great way to sculpt those majestic and aesthetically pleasing muscles. Whether you’re trying to bulk up, tone up or just increase your arm size and strength, there are plenty of exercises to choose from.
But, what are the best exercises for building big arms and which will give you the best results? Read on to discover the top exercises that can help you build arm mass and strength.
The Anatomy of the Arms
Before you embark on your journey to bigger arms, it pays to understand what you’re working with. The arms consist of three main muscle groups: the biceps, triceps, and forearms.
The biceps are the two muscles at the front of the upper arm, also known as ‘the guns’. The biceps originate from the shoulder joint and allow us to flex our arms and scrunch up our hands.
The triceps are the three muscles making up the back of the arm. Together, they allow us to straighten our arms and push objects away from us.
Last but not least, the forearms consist of several muscles. They help to rotate your hands, wrist and forearm and are used for gripping and pinching.
The Top 5 Exercises for Big Arms
1. The Barbell Curl
The barbell curl is a classic exercise for building arm size and strength. It activates all the muscles of the bicep, and can be done either with an overhand (pronated) grip or an underhand (supinated) grip.
Instructions:
-Hold a barbell at shoulder-width apart with an overhand grip.
-Using your biceps, curl the weight up to shoulder level.
-Lower the weight back down in a controlled manner.
-Repeat for the desired number of reps.
2. Incline Dumbbell Curl
Incline dumbbell curls are another great exercise for building your biceps. It also increases the range of motion, as the arms are in front of the body, rather than by the side.
Instructions:
-Set up an incline bench at a 45-degree angle.
-Grab one dumbbell in each hand and hold them with an underhand grip.
-Keeping your palms facing up, curl the weights up to shoulder level without lifting your elbows off the bench.
-Lower back down in a controlled manner.
-Repeat for the desired number of reps.
3. Close Grip Bench Press
The close grip bench press is an excellent exercise for strengthening and building triceps mass. It increases the range of motion, as the arms extend further behind the body than with other triceps exercises.
Instructions:
-Lie on a flat bench and grab a barbell with an overhand grip, hands at shoulder width apart.
-Lower the barbell to your chest, keeping your elbows close to your body.
-In a controlled manner, press the barbell up until your arms are fully extended.
-Repeat for the desired number of reps.
4. Tricep Overhead Extension
The tricep overhead extension is a great way to further target the triceps and build arm size.
Instructions:
-Grab a dumbbell with both hands and lift it over your head with your elbows bent at a 90-degree angle.
-Keeping your elbows pointed up, extend your arms until the dumbbell is directly above your head.
-Slowly return to the starting position.
-Repeat for the desired number of reps.
5. Reverse Curl
The reverse curl works all the muscles in the forearm, and is a great exercise for building grip strength.
Instructions:
-Hold a barbell in your hands with an underhand grip, arms extended and palms facing down.
-Without lifting the elbows, curl the barbell up so your forearms are vertical.
-Slowly lower the barbell back down to the starting position.
-Repeat for the desired number of reps.
Building bigger arms requires plenty of hard work, dedication and consistency. The key is selecting the right exercises and training methods for your goals and level of experience.
The five exercises mentioned in this article are guaranteed to help you build arm size and strength. Whether you’re a beginner or a seasoned lifter, these exercises can be adapted to fit all levels of fitness.
So, what are you waiting for? Get to the gym and start sculpting those big, strong arms!
