How To Build Bigger Arms Faster And More Productively With These 5 Muscle-building Exercises

September 13, 2022

Every gym has one guy who does endless arm workouts with an unreal amount of volume yet still has little arms. Is it genetics or maybe the workout program?

You must work intensely on your triceps and biceps to build bigger arms. You must also do heavy compound lifts such as squats, bench presses, and deadlifts.

The hormones produced by these exercises will help build muscle, resulting in bigger arms.

Arm training can help you achieve your fitness goals in various ways. Whether you want to jump on a stage, look good in the gym, or run around on the beach showing off your guns, arms training can help you reach your goals.

Choosing the right exercises and targeting all of your arm’s angles will help you achieve the arms you want. Using synergistic exercises can help give you the best results.

If you want to maintain your current fitness level, you’ll need to increase the volume and intensity of your workouts.

Several arm-building exercises can be done for those looking to build muscle and strength. 

The Best Tricep Exercises

Training your triceps can help you achieve bigger arms. They make up roughly two-thirds of your arm size, so giving them some attention with your biceps workouts is essential.

Compound exercises are the best way to work your triceps because they use the whole muscle group. This means that bench press, overhead presses, and dumbbell presses all work your triceps.

Dips

Dips are a great compound exercise that will help you build strength and massive arms. They also work your chest and shoulders intensely, making them an excellent choice for anyone looking to improve their physique.

When you fall, maintain an upright posture with your head forward. Then feel the triceps load your weight and press upward using your triceps.

Try to do dips with a full range of motion but do not go deeper than you can. Doing dips improperly can hurt your shoulders. Train smart. 

Rope Pressdowns

This is a popular exercise because of how many variations you can perform. This great triceps-focused exercise will work all three heads of your triceps while maintaining tension on them the whole time.

Using a rope allows us to get a full range of motion and stimulation in our triceps. Keep your body upright, and your elbows bent and tucked against your sides to maximize the benefit.

Do not use momentum to generate power in the lift. Instead, pull the slack out of the line and fully extend at your elbow joints for one second. This movement is great because you can mess with a slower tempo, longer holds, burnout sets, and even cheat reps.

Dumbbell Tricep Extension

The tricep extension is a great exercise to use as a finishing move. It doesn’t build mass like dips or bench presses, but the range of motion is excellent. You can sit or stand to perform this exercise.

Start by grabbing a dumbbell and putting it above your head. This exercise can be done with one or two hands, but it is recommended to use two if you’ve never done the exercise.

Place your palms on top of each other, with the weights facing outwards. Now make a circle with your hands around the handle of the weight, keeping them in line with each other.

Extend your arm behind you and lower the weight behind it until your elbow is pointed towards the ceiling. Squeeze the dumbbell up using your triceps.

If you are a strong lifter, you might be able to do this exercise with a heavy dumbbell. However, try sticking to lighter weights and going for volume. Enjoy the pump.

Close Grip Bench Press

The close grip bench is excellent if you don’t have a lot of equipment or prefer more natural compound movements. It’s a great way to build strength and muscle without using a lot of equipment.

While dips and close grip bench are some of the best tricep exercises, dips can be harder on your shoulder if you are not flexible. That is why a close grip bench can be so great.

With your hands closer to the bar, you can activate more muscle fibers in your triceps.

One-Arm Dumbbell Kickbacks

This is one exercise to save these for last, as they are a great finishing exercise.

Brace your body against the weight bench or dumbbell rack, bend your working arm until your elbow is in line with your shoulder, and keep it there.

Keep your elbow stationary and extend your arm backward for a full contraction, holding for two seconds.

The Best Bicep Exercises

One way to build bigger biceps is to try some different exercises. Rather than doing Dumbbell curls for endless sets, try some of these to build bigger biceps.

The biceps are one of the primary muscles used in any pulling movement, such as pull-ups, lat pulldowns, and rows. Focusing on compound movements will help sculpt and develop your biceps more effectively.

EZ Bar Curl

This is a classic exercise for building your biceps. It involves standing with a barbell and curling it up towards your shoulder.

Place your palms on a flat surface with your fingers facing forward. Push down and rotate your hands so that you elongate the biceps.

Perform these exercises with a light enough weight that you don’t have to cheat using momentum, but once you get to the end of your sets, a few will not hurt. Do not use too much momentum when performing these exercises; however, it is important to finish your sets with some effort.

Incline Dumbbell Curl

Are you looking to get a good stretch on the long head of your bicep? Try some curls lying down on an incline bench.

The more horizontal your bench, the more stretch you will get. You don’t need a lot of weight for these — proper form is key.

Lie on your bench and curl the weight up, pause for one second and let it fall. Curl the weight up again and pause for one more second before letting it fall. 

Hammer Curls

Hammer curls are an excellent curl variation that can help improve your bench press. You will improve your form and ability to press as your hammer curls get stronger.

Since your elbow and wrist will now have a biomechanical advantage, training both the bicep heads and the brachialis is essential.

This is a common curl exercise where you are curling with your palms facing your body. You can do hammer curls on both arms simultaneously or in alternating arms.

Zottman Curls

Zottman curls are a classic movement that is still popular today. They are great at targeting your biceps and your forearms. 

Start with the weight in your hands, curl it until it’s below your front delts. After a short pause, turn your palms facing down and slowly lower the weight. You are performing an eccentric curl with your biceps. This movement works the forearms and shoulder muscles.

One-Arm Preacher Curls

Preacher curls are a great way to stretch your bicep and remove cheating. Preacher curls are a great way to target the short head of your biceps and force a lot of blood into them. They will feel like they are going to explode.

Starting with your weaker side, place your arm firmly on the preacher bench and perform a slow and controlled rep. This will help you to develop balance and strength in that area.

Last Words

If you want growth in your arms, be adventurous and try new exercises. Use good form, and only cheat reps at the end.

Control your ego; if not, you will be unable to get your goal arms.

Eagle Nest

TEAM PATRIOT WANTS YOU

Gain insider access to exclusive offers, events, and updates — straight from the source

ONLINE SHOP

FREE delivery on orders over $99*

LOYALTY PROGRAM

Rewards earned with every purchase

PHYSICAL STORES

Professional guidance on a personal level

Start typing to search Patriot

Unlock 15% OFF
your next order
*When you sign up for emails – Exclusions Apply

Get exclusive updates right to your inbox