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While overall development is important when it comes to honing a fit-looking physique – the fact is – big arms tend to grab attention. Weāve scoured the internet and studied the workouts of some of the biggest names in bodybuilding to find The Top 5 Exercises For Bigger Arms – and hereās what we found. Letās get into thisā¦
Before we get into this discussion – I needed to get this off my chest:
Full disclosureā¦
Iām not an āarmā guy.
I came up through football with an offensive line coach as our strength and conditioning expertā¦
He used to say, āBiceps are beach muscles – we donāt care about the beach. We care about the battlefield. Weāre about āgoā… not āshowā here, boys.ā
To be truthful – I didnāt really start training arms till I was in my late 20āsā¦
For me it was all about back, chest and legs!
So, Iāve never been impressed with armsā¦
But that doesnāt mean I donāt see the appeal – as I also grew up on Hulk Hogan and his 24-inch pythons, brother – so I understand wanting the kind of look that makes people think your arms are about to rip the sleeves of your shirts.
I also understand that big arms grab attention – simply because they tend to be the first body parts people see.
Unless youāre at the beach or gym – most people you meet are going to be wearing pants – so your eyes are drawn to the guns.
So, I did a deep diveā¦
I searched and then studied the arm workouts of some of the biggest names in the fitness and bodybuilding worlds.
I saw what they were doingā¦
And saw what they WERENāT doing.
I also saw what they were doing that seemed to crossover to each athletes – the exercises they did that they ALL were doing.
Now realize, having big arms is NOT just about biceps developmentā¦
Having sleep-bursters is about developing both the biceps AND the triceps – especially if you want that thick, meaty look.
So, are you ready to delve in, brother?!
The Top 5 Exercises For Bigger ArmsĀ
So, are you tired of owning a pair of puny noodle arms that barely get a second glance?
Orā¦
Have you noticed that your arm development has stalled?
Well, worry no more because youāve just bought a ticket to BiTri City!
You ready?
Letās get into thisā¦
Hammer of the Gods
Hammer curls may be one of the BEST exercises for overall arm developmentā¦
The easy way to describe this exercise?
Do it like youāre Thor holding Mjolnir – but instead of a magic hammer – youāre holding dumbbells.
Hammer curls are not only effective and helping to build massive biceps – but theyāre incredible for the forearms as well.
Clinical research shows that this exercise targets your brachialis muscle – an often overlooked muscle in the upper arm.
It runs right under the bottom of the biceps – where the two heads begin to thin – helping give your arms that beefed-up look.
There are multiple ways to do themā¦
The secret is finding the way thatās most comfortable (not the EASIEST) way for you.
Dip, Baby, DIP!
Tricep dips are an incredibly dynamic exercise – that not only work your arms – but also bring in the chest, shoulders and back.
Research shows that dips engage your triceps unlike any other exercise out thereā¦
Pushdowns, ropes and even close-grip bench come in behind it.
The best part?
You donāt even need a gym to do themā¦
All you need is a sturdy bench or parallel bars – lower yourself down, push back up and repeat.
It’s not rocket scienceā¦
But it aināt easy either.
Drop And Give Me TWENTY
Yes, weāre talking about push-upsā¦
Are you surprised to see them on the list?
I have to admit – I was.
This timeless classic that never goes out of styleā¦
Push-ups are a full-body exercise that not only strengthens your chest and core but also gives your arms the work they need to grow.
Research suggests that push-ups activate multiple arm muscles – as itās not just a chest builderā¦
In fact, if you lower slow enough – youāll get a little biceps work in too.
Whoād have thought?
Keep Your Chin Up
Waitā¦
First youāre telling me to do dipsā¦ then push-upsā¦ and now youāre talking about another basic exercise?
Is this a joke?
Nope!
Chin-ups are another arm blaster that people tend to sleep on.
This badass exercise targets your biceps, forearms, and upper back, delivering an incredibly dynamic workout – with just ONE exercise.
Clinical studies show that chin-ups activate the brachialis and brachioradialis muscles – which weāve already talked about being overlooked.
Of course, the difference between a pull-up and a chin-up is hand positionā¦
So grab that bar – palms facing you – then channel your inner Tarzan and get your chin above that bar!
Zottman – Table For Two
Last but certainly not least – we have Zottman curls.
This exercise combines both eccentric and concentric movements – hitting your biceps from all angles.
Zottmans start as hammer curl, supinating your hands as you raise them into a tight squeeze, before pronating and slowly lowering them with your palms facing down.
Theyāre a KILLER exerciseā¦
And research indicates that Zottman curls engage both the brachialis and brachioradialis muscles – amplifying your arm thickness (and gains).
Theyāre a lot easier than they soundā¦
But theyāre definitely not for the weak hearted.
Are You Ready To Give Them A Try?
Soā¦
What do you think?
Are these the top 5 exercises for bigger arms?
Even moreā¦
Are you ready to give them a try?
Well, youāre in luckā¦
If youāre feeling adventurous – youāre in luck.
I wanted to see what this whole AI thing was all about – and so – I put the exercises into one of the sites and asked it to come up with a workout built around these exercises.
You ready to give it a whirl?
Sleeve-Busting Arm Blast Workout
Warm-up: Begin with 5-10 minutes of light cardio (e.g., jogging, cycling) to get your blood flowing and warm up your muscles.
Exercise 1: Hammer Curls
-Grab a pair of dumbbells with a weight that challenges you but allows proper form.
-Perform 3 sets of 10-12 reps.
-Take a 60-second rest between sets.
-Focus on maintaining a controlled motion throughout the exercise, squeezing your biceps at the top of the curl.
Exercise 2: Tricep Dips
-Find parallel bars or a sturdy bench.
-Lower your body down by bending your elbows until your upper arms are parallel to the ground.
-Push back up to the starting position.
-Aim for 3 sets of 10-12 reps.
-Rest for 60 seconds between sets.
-To make it more challenging, you can add a weight plate on your lap or elevate your feet on another bench.
Exercise 3: Push-Ups
-Assume a high plank position with your hands slightly wider than shoulder-width apart.
-Lower your body until your chest is a few inches from the ground.
-Push back up to the starting position.
-Perform 3 sets of 12-15 reps.
-Rest for 60 seconds between sets.
-Modify the push-ups by dropping to your knees if needed or elevate your feet on a bench for an extra challenge.
Exercise 4: Chin-Ups
-Find a sturdy pull-up bar or assisted pull-up machine.
-Grasp the bar with an underhand grip (palms facing you) and hang with your arms fully extended.
-Pull your body up until your chin is above the bar.
-Lower yourself back down in a controlled manner.
-Aim for 3 sets of 6-8 reps.
-Take a 60-second rest between sets.
-If you can’t do chin-ups yet, you can use resistance bands or an assisted pull-up machine to help.
Exercise 5: Zottman Curls
-Hold a dumbbell in each hand, palms facing your body.
-Perform a regular bicep curl, then rotate your palms outward (supinate) at the top of the curl.
-Slowly lower the dumbbells back down while rotating your palms to the starting position.
-Do 3 sets of 10-12 reps.
-Rest for 60 seconds between sets.
Cool-down: Finish your workout with 5-10 minutes of light stretching, focusing on the arms and shoulders.
Good luck!
Until next timeā¦
āWhy do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise for men.ā – Martial
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