by How to Get Bigger Arms: The Only 5 Exercises You Need
For many people, bigger arms are a symbol of strength and power. Whether you want to impress others at the gym, feel more confident in a sleeveless shirt, or improve your overall strength and functionality, having bigger arms can be a great goal to work towards.
To achieve bigger arms, you need to focus on strengthening and building the muscles in your biceps and triceps. While there are countless exercises and workouts out there that promise to help you get bigger arms, not all of them are effective. In this article, we will focus on the only 5 exercises you need to get bigger arms.
1. Barbell Curl
The barbell curl is a classic exercise that targets the biceps. To perform a barbell curl, stand with your feet shoulder-width apart and hold the barbell with an underhand grip, hands slightly wider than shoulder-width apart. Keep your elbows close to your body and curl the barbell up towards your chest, then lower it back down to the starting position. Make sure to keep your core engaged and avoid using momentum to lift the weight.
The barbell curl is a great exercise for building strength and size in the biceps. To maximize your results, focus on using proper form and progressively increasing the weight as you become stronger.
2. Dumbbell Hammer Curl
The dumbbell hammer curl is another effective exercise for targeting the biceps. To perform a hammer curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing towards your body. Keep your elbows close to your body and curl the dumbbells up towards your chest, then lower them back down to the starting position.
The hammer curl is a great way to work the biceps from a different angle and can help to improve overall arm strength and size. To maximize your results, focus on using a controlled motion and squeezing your biceps at the top of each rep.
3. Tricep Dips
Tricep dips are a bodyweight exercise that targets the triceps. To perform tricep dips, start by sitting on a bench with your hands gripping the edge next to your hips. Walk your feet out in front of you and lower your body towards the floor by bending your elbows, then push yourself back up to the starting position.
Tricep dips are a great way to build strength and size in the triceps without the need for weights. To maximize your results, focus on using a full range of motion and keeping your elbows close to your body throughout the movement.
4. Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the triceps. To perform a close-grip bench press, lie on a bench with your feet flat on the floor, and grip the barbell with your hands closer together than shoulder-width apart. Lower the barbell towards your chest, then push it back up to the starting position.
The close-grip bench press is a great exercise for building overall upper body strength and size, with a focus on the triceps. To maximize your results, focus on using proper form and progressively increasing the weight as you become stronger.
5. Skull Crushers
Skull crushers, also known as lying tricep extensions, are another effective exercise for targeting the triceps. To perform skull crushers, lie on a bench with a barbell or dumbbells in your hands, and extend your arms straight up towards the ceiling. Slowly lower the weight towards your forehead, then extend your arms back up to the starting position.
Skull crushers are a great exercise for isolating the triceps and can help to improve strength and size in this muscle group. To maximize your results, focus on using a controlled motion and avoiding locking out your elbows at the top of the movement.
In conclusion, if you want to get bigger arms, you don’t need to spend hours in the gym doing countless exercises. By focusing on the 5 exercises mentioned above, you can effectively target the muscles in your biceps and triceps, and see significant improvements in strength and size. Remember to use proper form, progressively increase the weight as you become stronger, and be consistent with your workouts to achieve the best results. With dedication and hard work, you can achieve the bigger arms you desire.
