Getting bigger arms is an aspiration most of us aim to achieve during our fitness journey.
Experiencing growth on your biceps and triceps is a rewarding feeling and it works as the perfect gauge in tracking your progression.
Telltale signs of adding size to your arms could be lifting more weight, completing more reps and sets, or feeling tight in the sleeves of your shirts.
So, to help you achieve this growth, I’ve put together some of my favorite muscle building arm exercises that you can incorporate in your workouts:
Biceps
21’s – Beware, this one will give you a solid burn! The aim is to do 7 fully extended bicep curls, then 7 half reps ranging from the middle to the top of the rep, and then 7 half reps ranging from the middle to the bottom of the rep. –
EZ Curls – The EZ Bar is perfect for changing grips which helps challenge the bicep without straining your wrists. –
Hammer Curls – Hammer curls not only put great size on the bicep but they also help increase mass in the forearms too.
Triceps
Diamond Push Ups – This push up variation not only targets your chest but it also places added demand on the triceps too! Great if you are limited with your equipment.
Overhead Extension – OE’s will bring that ‘horse shoe’ shape to the forefront as they effectively target all three muscles that make up the tricep.
Single Rope Pushdowns – SRP’s are awesome for fixing imbalances as it’s a unilateral exercise and increases focus on your form.
Over time, these exercises will build a much stronger foundation and will have you ripping your sleeves before you know it. Make sure to focus on adequate protein for growth, and that size will come.
Give these exercises a go and let the growing commence!
“If we’re growing, we’re always going to be out of our comfort zone.” John Maxwell