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Both men and women search everywhere for the best arm workouts. That’s because nothing beats the pump you get after a few solid reps of arm exercises. In addition, they’re a great way to improve strength and boost muscle-growth in your limbs. Check out these top seven arm exercises with weights you should definitely try!
Best Arm Workouts for Bigger, Leaner Biceps and Triceps
1. Barbell Bicep Curls
Barbell bicep curls are one of the most basic arm workouts with dumbbells. It’s probably one of the first exercises you learned after you signed up for a gym membership.
Pro tip: If you want to challenge yourself, you can incorporate Arnold Schwarzenegger’s pyramid training technique to your bicep curls.
- Stand straight and place a loaded EZ curl bar in front of you.
- Lift the barbell up using an underhand grip. Let it hang in front of you with your arms extended.
- Slowly lift the weight up toward your chest by curling your arms. Keep upper arms stationary.
- Lower the weight back down gently to the starting position.
- Do three sets of 12 to 15 reps.
2. Dumbbell Overhead Extension
This exercise helps you build lean muscle mass in your triceps. It’s a great dumbbell exercise that is fairly easy to execute.
- Stand up straight near a dumbbell rack. Make sure the dumbbell you plan to use is within reach.
- Pick up the weight using both hands and lift it above your head.
- Keep your palms facing upward with your arms and elbows close to your head. This will be your starting position.
- Lower the weight down behind your head with your elbows at about a 90-degree angle while keeping your upper arms stationary.
- Push the weight back up. You should feel your triceps contracting.
- Do three sets of 12 to 15 reps.
3. Dumbbell Bicep Curls
Both dumbbell and barbell bicep curls are great exercises to build arm mass. However, some people feel comfortable curling more weight using dumbbells since their wrists are free to rotate. With a barbell, your wrists are locked in one position throughout the exercise.
- Stand up straight while holding a dumbbell in each hand. Make sure your palms are facing in. This will be your starting position.
- Keep your upper arms stationary then curl the weight up while rotating your wrists forward.
- Slowly lower the weight back down to starting position.
- Do three sets of 12 to 15 reps.
4. Hammer Curls
The main difference between hammer curls and dumbbell bicep curls is how you grip the bar throughout the curl. This difference in form is also what allows you to curl heavier loads with hammer curls.
- Stand up straight with a dumbbell in each of your hand. Your palms should be facing your torso.
- Lift the weight up while keeping your elbows in the same place.
- Slowly lower the weight back down to the starting position.
- Do three sets of 12 to 15 reps.
5. Overhand Barbell Curl
While barbell curls target the biceps brachii, overhand barbell curls exercise the brachialis. They’re the small muscle that connects the bicep to the forearm.
- Stand up straight while holding a loaded barbell using a pronated grip.
- Curl the weight up to your chest while keeping your upper arms stationary.
- Slowly lower the weight back down.
- Do three sets of 12 to 15 reps.
6. Close-Grip Bench Press
This is an excellent exercise that builds muscle and improves strength in your triceps. It’s fairly easy to do and most people are not afraid to go heavy with this exercise.
- Lie down on a flat bench with a loaded bar above you.
- Use a close grip to grab the bar just inside of shoulder-width.
- Lift the bar up from the rack and keep your arms fully extended. This will be your starting position.
- Slowly lower the weight down until just before touching your chest. Make sure to keep your elbows close to your torso to ensure that your triceps are the primary mover, not your pectorals.
- Push the weight back up to the starting position.
- Do three sets of 12 to 15 reps.
7. Lying Triceps Press
The lying triceps press is a strength-training exercise that takes some practice to master. It’s also known as the skullcrusher or lying triceps extension.
Make sure to do this exercise with a weight you are comfortable with. Don’t force yourself to use dumbbells that are too heavy.
- Lie down on a flat bench. Make sure there’s a loaded EZ bar behind your head which is within reach or have someone hand you one.
- Grab the weight from behind using a pronated grip. Lift it up until your arms are fully extended. Keep your elbows tucked in and bring the bar out above you at an angle to engage your triceps.
- Slowly lower the weight down by bending your elbows until your elbows just pass 90 degrees.
- Lift the weight back up to the starting position.
- Do three sets of 12 to 15 reps.
Check out more bicep and triceps workouts in this video by V Shred:
These are just some of the best arm workouts you can try. For maximum results, you need a good combination of compound and isolation exercises. If you’re really committed to getting bigger arms, then you should do our Big Arms workout program at V Shred. Just make sure that you commit to a solid workout plan and you’ll be well on your way to getting the guns you’ve always dreamed of.
So, you want to get bigger arms? You think you got what it takes to be a part of the best arms workout program on the internet? Then click this link to check out our “Big Arms” program, where we go super in-depth on how to expand your arms and become a living HULK. Don’t wait, the arms of your dreams are in that link!
What are the best arm workouts for you? Share your routine in the comments section!
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