If you're looking to bulk up your arms and build impressive biceps and triceps, look no further than these 7 exercises. Working out your arms is key to gaining strength and size in your upper body, and these exercises are designed to help you do just that. By adding these exercises to your routine, you will be on the way to achieving bigger, stronger arms. Read on to find out how to get bulky arms with these 7 exercises!
7 Exercises to Bulk Your Arms
1) Dumbbell Curls
Dumbbell curls are a great way to bulk up your arms and are one of the most popular exercises for targeting the biceps. To perform this exercise, begin by standing with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your elbows tucked into your sides, curl the dumbbells up towards your chest, feeling the contraction in your biceps as you lift. As you lower the dumbbells back down, keep your palms facing up and maintain control. Repeat for desired number of reps. It’s important to maintain good form while performing this exercise. Make sure to keep your back straight and avoid arching it while curling the dumbbells up. You should also keep your wrists in a neutral position throughout the entire range of motion. This will help ensure that you’re targeting your biceps muscles and not putting strain on any other areas of your body. sing weight or reps. As you become more comfortable with the exercise, you can begin to add more weight and increase reps until you reach your desired level of resistance.
2) Hammer Curls
Hammer curls are a great exercise to help you bulk up your arms. This exercise targets the biceps as well as the brachialis, which is a muscle located underneath the biceps. It's an excellent exercise for developing the size of your arms and giving them a fuller, more rounded look.
To perform hammer curls, start by standing with your feet shoulder-width apart and holding a pair of dumbbells by your side, palms facing each other. Slowly curl the weights up towards your shoulders, making sure to keep your upper arms stationary. Keep the weights close to your body as you do this and pause at the top of the movement before slowly lowering them back down. Repeat for the desired number of reps.
Hammer curls can be performed with either one arm or two, depending on your preference. If you're using one arm, use a lighter weight and perform the exercise with slow and controlled movements. For two arms, you can increase the weight and focus on completing full reps with good form.
This exercise is great for developing strength in the upper arms and improving the size of the biceps. It also works to stabilize the shoulder joint, improving overall shoulder health. As always, make sure to focus on good form while performing this exercise and never lift heavier weights than you can handle.
3) Triceps Pushdowns
Triceps pushdowns are one of the best exercises for building bigger arms. This exercise targets the triceps muscles, which are located on the back of your upper arm.
To perform triceps pushdowns, you will need a cable machine or a resistance band. Begin by attaching the cable to a low pulley and gripping it with an overhand grip, palms facing down. Stand with your feet shoulder-width apart and chest up, keeping your core tight. Bend your elbows slightly and pull the handle towards your waist. From here, slowly extend your arms to straighten out your elbows. Make sure to keep your elbows tight against your body throughout the entire movement. Squeeze at the bottom of the movement and slowly bring your arms back to the starting position. Repeat this movement for 8-12 repetitions.
Triceps pushdowns are great for building mass and strength in the triceps muscles. This exercise can be done with either a cable machine or a resistance band, making it accessible to everyone regardless of equipment available. Doing this exercise regularly will help you get bigger arms faster.
4) Skull Crushers
Skull crushers are one of the most effective exercises for bulking your arms. This exercise can be done with either a barbell or a pair of dumbbells. To perform this exercise, lie flat on a bench and hold a barbell or pair of dumbbells above your chest with your elbows bent and palms facing up. Keeping your arms in this position, lower the weight behind your head until your elbows are nearly straight, then press back up to the starting position. Keep your elbows tucked in to your sides and make sure to use a slow, controlled motion while performing this exercise. Make sure to keep your neck relaxed and keep your shoulder blades pressed into the bench throughout the exercise. For an extra challenge, you can add a pause at the bottom of each rep. Skull crushers are an effective way to target the triceps muscles for bigger arms.
5) Close Grip Bench Press
The Close Grip Bench Press is a great exercise for targeting the triceps and building arm size. To do this exercise, begin by lying flat on a bench with your feet flat on the ground and your back pressed firmly into the bench. Grasp the barbell with an overhand grip and position your hands so they are just inside shoulder width. Once you have a secure grip on the barbell, lift it off the rack and bring it down towards your chest. When the barbell is close to your chest, pause briefly and then press the barbell back up to the starting position. Make sure that you keep your elbows close to your body throughout the entire movement to really target the triceps muscles. When you reach the top of the press, pause again before slowly lowering the barbell back down towards your chest. This exercise can be done with either a barbell or dumbbells depending on what you have available. Remember to always use correct form when performing any exercises to prevent injury and ensure that you get the most out of each rep.
6) Dips
Dips are an effective exercise for strengthening and bulking up your arms. Start by using a dip station or a chair and gripping the edge with both hands, palms facing inwards and your arms shoulder width apart. Slowly lower your body until your arms are bent at a 90-degree angle, then press back up until your arms are straight. You can also add weight to the dip by using a belt, or even a weighted vest to really push your muscles. Try to do sets of 10 reps, gradually increasing the weight each time as you get stronger.
7) Barbell Curls
Barbell curls are an excellent exercise for adding size and definition to your arms. This exercise targets the biceps, specifically the outer head of the bicep, which is great for creating a well-rounded, muscular arm. To perform this exercise, stand with your feet shoulder width apart and hold a barbell with an underhand grip (palms facing up). Keep your elbows tucked in at your sides and curl the barbell up towards your chest, flexing your biceps at the top of the motion. Slowly lower the bar back to the starting position, maintaining control throughout the movement. Start with lighter weights until you have mastered the form and then gradually increase the weight as you become stronger. Do 3-4 sets of 8-12 repetitions to complete this exercise.
