Are you struggling to build bigger arms? Read on for the top five workouts to get big arms fast.
1. Straight Bar Curls
ONE of the BEST arm workouts. This exercise fully engages the biceps.
Here’s how to do it:
- Grab the barbell using an underhand grip and let it hang just below your waist. This will be your starting position.
- While keeping your elbows tucked in at the sides, curl the bar all the way up stopping just under your chin.
- Afterward, slowly lower the weight back down to the starting position.
- Do 5 sets of 15 to 20 reps.
Tip: Remember slow controlled movements. Squeeze for maximum contraction in the biceps whenever you bring the bar up. Do not swing the bar using your hips. Instead, slowly lift the weight up while contracting your biceps.
2. Hammer Curls
Hammer curl is a great dumbbell workout that isolates the long head of your bicep. Pay close attention to your arms, you’ll see the separation between the triceps and biceps during this exercise.
Here are the steps:
- Grab a dumbbell in each of your hand.
- While keeping the upper arms stationary, slowly curl the weight up.
- Once at the top, squeeze your biceps for one count before carefully lowering the weight back down.
- Do 5 sets of 15 to 20 reps.
Tip: Hammer curls are not about how heavy your dumbbells are. It’s more about getting the reps in properly and squeezing your biceps at the top.
3. Concentrated Curls
These are slow, controlled movements where you aim to draw in as much blood as possible to the inner head of your bicep. Do not swing the weight up and down while doing this exercise.
- First, sit down on a flat bench with a dumbbell in front of you. Place your right elbow on your right thigh and pick up the weight. This will be your starting position.
- Slowly curl the weight up while keeping your upper arms stationary. Once at the top, squeeze your biceps at the peak before lowering the weight back down.
- Do 5 sets of 12 to 15 reps on each arm.
Tip: Aim to create a flow with your arm movements. The goal is to get a pump at the peak inner head of your bicep. Remember: hit the peak and concentrate it!
4. Tricep Extensions
You need to hit all your arm muscles, including your triceps. When doing triceps extensions, many people swing the weight up and down.
However, the proper way to do it is to squeeze your triceps at the bottom while pulling the cable down.
Follow these steps:
- First, stand in front of the cable triceps extension machine, grab the cable, then pull the weight down.
- Remember to pull the weight all the way down until your arms are fully extended. Once at the bottom, squeeze your triceps before releasing.
- Also, don’t let the cable carry your arms on the way up. Instead, slowly release the weight until your elbows bend at about 90 degrees.
- Do 5 sets of 15 to 20 reps.
Tip: The keyword here is “extension”, so make sure to fully extend and squeeze your triceps.
5. Close Grip Tricep Extensions
For this exercise, you can use either a barbell or a cable machine. Keep in mind that a cable machine takes the tension off your elbows. So we will use a cable machine.
- Stand in front of the machine and pull the cable up behind your neck. Your elbows should point away from your body. This will be your starting position.
- Next, push the weight up over your head until your arms are fully extended. Once at the top, remember to squeeze your triceps before releasing the weight down to the starting position.
- Do 5 sets of 15 to 20 reps.
Tip: Remember, you should feel the tension in your triceps, not your forearms, elbows, or shoulders.
This is a complete bigger arms workout for serious gym-goers. To get big arms fast, we hit both the biceps and triceps. If you can bust out some extra reps per set, go for it.
Remember, the only way to get big arms is to combine bicep, tricep, and shoulder exercises with proper nutrition. Make sure to follow a complete fitness plan to help you achieve the arms you want faster.
So, you want to get bigger arms? You think you got what it takes to be a part of the best arms workout program on the internet? Then click this link to check out our “Big Arms” program, where we go super in-depth on how to expand your arms. Don’t wait, the arms of your dreams are in that link!
What are your favorite exercises for bigger arms? Share your answers with us in the comments section below!
