How to Get Bigger Arms

 By Neon Teng | Published on June 22, 2022

Having bigger and stronger arms is the dream of many gym-goers as it increased their confidence in their physique. Aside from just being a baseline for gym enthusiasts It is important to have stronger as many tasks in our daily lives requires upper body strength.

The main muscle groups that are responsible for building bigger and stronger arms are the Biceps, Triceps, and Forearm. In this article, we’ll discuss exercises to best boost your arm growth.

How to Get Bigger Arms

Concentration Curls

This exercise is great because it isolates the movement of your biceps alone allowing concentrate on the lift as the name suggests. 

  1. Start by sitting on a bench with your legs open in a V shape. 
  2. Grab a comfortable weight dumbbell and lean forward slightly 
  3. Place the elbow of your curling arm on the inside of your leg, and place your opposite hand on the same leg for stability.
  4. Keeping the contact on your leg, start to curl the weight while squeezing your bicep. 
  5. When you reach the top, pause for a moment and squeeze your biceps. 
  6. Slowly lower the weight and repeat the action.

Skull Crusher

This exercise is an isolation exercise focused on your triceps muscles with the benefits of also working out your deltoids and shoulder with proper form

  1. Start by lying face-up on a bench and holding a pair of dumbbells beside your head 
  2. Start pushing the weights towards the ceiling while keeping your core engaged throughout. When you reach the top, squeeze your triceps.
  3. Start to slowly lower the weight to their original position 
  4. Repeat the action 

Barbell Reverse Biceps Curl

This variation of the standard biceps curls grips the weight with your palms facing down. This puts more pressure on your forearm during the workout. Thus, lighter weight should be used for this exercise. 

  1. Stand with feet hip-width apart, hold the weight with your arms extended and arms tucked in. 
  2. Slowly curl the barbell up to your chest and squeeze 
  3. Lower the barbell and control all the way down 
  4. Repeat the action 
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