7 Gym Exercises for Bigger Arms

7 Gym Exercises for Bigger Arms

Whether you’re a beginner or an experienced lifter, incorporating these seven exercises into your routine can help you achieve your arm-building goals.

1. Barbell Bicep Curls

Muscles Targeted: Biceps Brachii

The barbell bicep curl is a classic and highly effective exercise for increasing arm size.

Compared to dumbbells, using a barbell allows you to lift heavier weights, which can lead to greater hypertrophy.

How to Perform:

1. Stand with feet shoulder-width apart and hold a barbell with an underhand grip.
2. Keep your elbows close to your torso and curl the bar up toward your chest.
3. Slowly lower the bar to the starting position.
4. Perform 3-4 sets of 8-12 reps.

2. Hammer Curls

Muscles Targeted: Biceps Brachii (Brachialis and Brachioradialis)

Hammer curls are excellent for targeting the brachialis, a muscle that adds thickness to the arms.

How to Perform:

1. Hold a dumbbell in each hand with a neutral grip (palms facing your torso).
2. Curl the weights up while keeping your elbows stationary.
3. Lower the dumbbells back down under control.
4. Perform 3-4 sets of 10-12 reps.

3. Triceps Dips

Muscles Targeted: Triceps Brachii

Triceps dips are a compound movement that helps develop the triceps and engages the shoulders and chest.

How to Perform:

1. Position yourself on parallel bars with your arms extended and feet off the ground.
2. Lower your body by bending your elbows until they reach a 90-degree angle.
3. Push yourself back up to the starting position.
4. Perform three sets of 8-10 reps.

4. Close-Grip Bench Press

Muscles Targeted: Triceps Brachii, Chest, Shoulders

The close-grip bench press emphasises the triceps more than the standard bench press.

How to Perform:

1. Lie on a bench and grip the barbell with your hands shoulder-width apart.
2. Lower the bar to your chest while keeping your elbows close to your body.
3. Press the bar back up to the starting position.
4. Perform 3-4 sets of 8-12 reps.

5. Preacher Curls

Muscles Targeted: Biceps Brachii

Preacher curls isolate the biceps and prevent momentum from aiding the lift, maximizing muscle engagement.

How to Perform:

1. Sit at a preacher curl bench and place your arms on the pad.
2. Hold an EZ bar with an underhand grip and curl it upwards.
3. Lower the bar slowly back to the starting position.
4. Perform 3-4 sets of 8-10 reps.

6. Overhead Triceps Extension

Muscles Targeted: Triceps Brachii

This exercise effectively stretches and works the long head of the triceps, contributing to overall arm mass.

How to Perform:

1. Hold a dumbbell with both hands and extend it overhead.
2. Lower the dumbbell behind your head by bending your elbows.
3. Press the weight back to the starting position.
4. Perform 3-4 sets of 10-12 reps.

7. Concentration Curls

Muscles Targeted: Biceps Brachii

Concentration curls are excellent for isolating the biceps and improving muscle definition.

How to Perform:

1. Sit on a bench with your elbow resting on your thigh.
2. Curl a dumbbell up toward your shoulder while keeping your elbow stationary.
3. Lower the weight slowly.
4. Perform 3-4 sets of 10-12 reps per arm.

Training Tips for Bigger Arms

• Progressive Overload: Gradually increase the weight or repetitions to stimulate muscle growth.
• Proper Form: Focus on controlled movements to fully engage the muscles and prevent injury.
• Balanced Diet: Ensure you consume enough protein and calories to support muscle growth.
• Adequate Rest: Allow sufficient recovery time to avoid overtraining and promote muscle repair.

Consistently incorporate these exercises into your routine, and with dedication, you’ll see noticeable improvements in your arm size and strength. Happy lifting!