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Are you struggling to build bigger arms? Read on for the top five workouts to get big arms fast.

Bigger Arms Workouts | Surefire Ways to Get Stronger Arms

 

1. Straight Bar Curls

Straight Bar Curls | The Top 5 Workouts For Bigger Arms

One of the best arm workouts is the straight bar curls. It’s a no-fuss exercise that fully engages the biceps. Here’s how to do it:

  • Grab a barbell using an underhand grip and let it hang just below your waist. This will be your starting position.
  • While keeping your elbows tucked in at the sides, curl the bar all the way up stopping just under your chin.
  • Afterward, slowly lower the weight back down to the starting position.
  • Do 5 sets of 15 to 20 reps.

Tip: Remember that straight bar curls are slow, controlled movements. Squeeze for maximum contraction in the biceps whenever you bring the bar up. Do not swing the bar using your hips. Instead, slowly lift the weight up while contracting your biceps.

2. Hammer Curls

Hammer Curls | The Top 5 Workouts For Bigger Arms

The hammer curl is a great dumbbell workout that isolates the long head of your bicep. If you pay close attention to your arms, you’ll see the separation between the triceps and biceps during this exercise. Here are the steps:

  • Grab a dumbbell in each of your hand.
  • While keeping the upper arms stationary, slowly curl the weight up.
  • Once at the top, squeeze your biceps for one count before carefully lowering the weight back down.
  • Do 5 sets of 15 to 20 reps.

Tip: Hammer curls are not about how heavy your dumbbells are. Rather, they’re about getting the reps in properly and squeezing your biceps at the top.

3. Concentrated Curls

Concentrated Curls | The Top 5 Workouts For Bigger Arms

Concentrated curls are exactly what the name says — concentrated. These are slow, controlled movements where your aim is to draw in as much blood as possible to the inner head of your bicep. Do not swing the weight up and down while doing this exercise.

  • First, sit down on a flat bench with a dumbbell in front of you. Place your right elbow on your right thigh and pick up the weight. This will be your starting position.
  • Slowly curl the weight up while keeping your upper arms stationary. Once at the top, squeeze your biceps at the peak before lowering the weight back down.
  • Do 5 sets of 12 to 15 reps on each arm.

Tip: To really get bigger arms, aim to create a flow with your arm movements. The goal is to get a pump at the peak inner head of your bicep. Remember: hit the peak and concentrate it!

4. Triceps Extensions

Triceps Extensions | The Top 5 Workouts For Bigger Arms

If you want bigger arms, you need to hit all your arm muscles, including your triceps. When doing triceps extensions, many gym-goers mindlessly swing the weight up and down.

However, the proper way to do it is to squeeze your triceps at the bottom while pulling the cable down. Follow these steps:

  • First, stand in front of the cable triceps extension machine, grab the cable, then pull the weight down.
  • Remember to pull the weight all the way down until your arms are fully extended. Once at the bottom, squeeze your triceps before releasing.
  • Also, don’t let the cable carry your arms on the way up. Instead, slowly release the weight until your elbows bend at about 90 degrees.
  • Do 5 sets of 15 to 20 reps.

Tip: After working on the biceps, get the blood flowing to the triceps: The keyword here is extension, so make sure to fully extend and squeeze your triceps.

5. Close Grip Tricep Extensions

Close Grip Tricep Extensions | The Top 5 Workouts For Bigger Arms

For this exercise, you can use a barbell or a cable machine. We’ll be using a cable since it takes the tension off your elbows.

  • Stand in front of the machine and pull the cable up behind your neck. Your elbows should point away from your body. This will be your starting position.
  • Next, push the weight up over your head until your arms are fully extended. Once at the top, remember to squeeze your triceps before releasing the weight down to the starting position.
  • Do 5 sets of 15 to 20 reps.

Tip: Remember, you should feel the tension in your triceps, not your forearms, elbows, or shoulders.

 

This is a complete bigger arms workout for serious gym-goers. To get big arms fast, we hit both the biceps and triceps. If you can bust out some extra reps per set, go for it.

Remember, the only way to get big arms is to combine bicep, tricep, and shoulder exercises with proper nutrition. Make sure to follow a complete fitness plan to help you achieve the arms you want faster.

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 your favorite exercises for bigger arms? Share your answers with us in the comments section below!

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