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The Top 5 Exercises For Bigger Arms

Jun 03, 2023

By Shawn Ambrosino - Team Nutrex

While overall development is important when it comes to honing a fit-looking physique – the fact is – big arms tend to grab attention. We’ve 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 here’s what we found. Let’s get into this…

Before we get into this discussion – I needed to get this off my chest: 

Full disclosure…

I’m not an “arm” guy. 

I came up through football with an offensive line coach as our strength and conditioning expert…

He used to say, “Biceps are beach muscles – we don’t care about the beach. We care about the battlefield. We’re about ‘go’… not ‘show’ here, boys.”

To be truthful – I didn’t really start training arms till I was in my late 20’s…

For me it was all about back, chest and legs!

So, I’ve never been impressed with arms…

But that doesn’t mean I don’t 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 you’re 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 dive…

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 doing…

And saw what they WEREN’T 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 development…

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 Arms 

So, are you tired of owning a pair of puny noodle arms that barely get a second glance? 

Or…

Have you noticed that your arm development has stalled? 

Well, worry no more because you’ve just bought a ticket to BiTri City! 

You ready?

Let’s get into this…

Hammer of the Gods

Hammer curls may be one of the BEST exercises for overall arm development…

The easy way to describe this exercise? 

Do it like you’re Thor holding Mjolnir – but instead of a magic hammer – you’re holding dumbbells. 

Hammer curls are not only effective and helping to build massive biceps – but they’re 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 them… 

The secret is finding the way that’s 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 there…

Pushdowns, ropes and even close-grip bench come in behind it.  

The best part? 

You don’t even need a gym to do them…

All you need is a sturdy bench or parallel bars – lower yourself down, push back up and repeat. 

It’s not rocket science…

But it ain’t easy either. 

Drop And Give Me TWENTY

Yes, we’re talking about push-ups…

Are you surprised to see them on the list? 

I have to admit – I was. 

This timeless classic that never goes out of style… 

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 it’s not just a chest builder…

In fact, if you lower slow enough – you’ll get a little biceps work in too. 

Who’d have thought? 

Keep Your Chin Up

Wait…

First you’re telling me to do dips… then push-ups… and now you’re 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 we’ve already talked about being overlooked. 

Of course, the difference between a pull-up and a chin-up is hand position…

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. 

They’re a KILLER exercise…

And research indicates that Zottman curls engage both the brachialis and brachioradialis muscles – amplifying your arm thickness (and gains). 

They’re a lot easier than they sound…

But they’re definitely not for the weak hearted. 

Are You Ready To Give Them A Try?

So…

What do you think? 

Are these the top 5 exercises for bigger arms? 

Even more…

Are you ready to give them a try? 

Well, you’re in luck…

If you’re feeling adventurous – you’re 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 time…

“Why do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise for men.” – Martial


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