THE BEST ARM EXERCISES YOU NEED FOR GROWTH

Last Updated on January 7, 2021

Not all arm exercises are the same. Some activate different portions of the arm while others may just be for show, having no real value. We have compiled the best and most effective arm exercises that have been shown to maximize muscle growth. All of the following exercises are free weight based as free weights allow for a greater range of motion without forcing your body into a locked position as many machines do. Machines for the most part just suck, period.

THE BEST EXERCISES FOR THE BICEPS

Barbell Bicep Curl

• Holding a straight-arm barbell with an under handgrip, stand with a tight core and flat back.
• Keep your upper arm in place and bend from the elbow with a straight wrist.
• Curl the barbell up towards your shoulders.
• Pause at the top of the movement.
• Slowly, lower the weight.

E-Z Bar Bicep Curl

• Holding an E-Z Curl barbell with an under handgrip, stand with a tight core and flat back.
• Keep your upper arm in place and bend from the elbow with a straight wrist.
• Curl the barbell up towards your shoulders.
• Pause at the top of the movement.
• Slowly, lower the weight.

Alternating Dumbbell Curl

• Grab a pair of dumbbells, holding with an underhand grip, and stand up tall with a tight core.
• Your palms should be facing forward.
• Keeping your upper arm at your side, bend from the elbow and lift the bar upward.
• Focus the tension in your bicep and pause at the top of the shoulder.
• Slowly lower the weight to the starting position.

Hammer Dumbbell Curl

• Hold a pair of dumbbells with an underhand grip and make sure your core is tight and lower back is flat.
• Your palms will be facing inward to the sides of your body.
• Bend from the elbow as you lift the dumbbell up and towards your shoulders. The motion will resemble swinging a hammer.
• Pause at the top and slowly lower the dumbbell back to the starting position.

Chin-Up

• Grab a pull-up bar with an underhand grip. Your hands should be roughly shoulder-width apart.
• Keep your core tight and your elbows slightly bent throughout the movement.
• Pull yourself up, stopping when your chin reaches the height of the bar.
• Slowly lower yourself and repeat.

THE BEST EXERCISES FOR THE TRICEPS

Close-Grip Bench Press

• Lying on a flat bench, place your hands on the barbell close than shoulder width. Push the bar up, pausing above your chest.
• Slowly lower the bar, focusing the tension in your triceps.
• Keeping the elbows bent, push the barbell up to the starting position and repeat.

Dumbbell Overhead Triceps Press

• Standing with a tight core or sitting on a flat bench, raise a dumbbell above your head with both hands.
• Your elbows will be pointing skyward and the movement will come from the forearms. Minimal movement will come from your elbows.
• Lower the dumbbell behind your head, pause, then slowly lift it to the starting position.

Lying Triceps Press

• Hold an E-Z Curl bar with an overhand grip while standing. Sit on a flat bench then slowly lay back.
• Push the barbell above your head.
• Your elbows will be skyward for the entire movement.
• Slowly, lower the barbell towards your face, pause, and return to the starting position.

Triceps Pushdown

• Standing at a cable machine, make sure the rope attachment is in place.
• Grab the rope and make sure to keep your upper arms at your sides during the movement.
• Push down on the rope, focusing all the tension in your triceps.
• Pause at the bottom and slowly bring the rope to the starting position.

Dip

• Secure an overhand grip on the dip bars. Lift yourself up and make sure your core is tight.
• Bend at the elbows and slowly lower yourself, focusing the tension in the triceps.
• Raise yourself back up by pushing against the dip bars. Make sure to keep proper form.
• You can also perform this movement with a bench.

THE BEST EXERCISES FOR THE FOREARMS

Reverse Curls

• Stand tall, holding an E-Z Curl bar with an overhand grip.
• Keeping your upper arms at your sides, bend at the elbow, lifting the barbell up.
• Pause at the top of the shoulders and slowly lower the barbell to the starting position.

PUTTING IT ALL TOGETHER: THE BEST ARM WORKOUT

1- Close-Grip Bench Press

• 2 warm up sets of 10 to 12 reps
• 3-4 sets of 4-6 reps

2- Barbell Curl

• 2 warm up sets of 10 to 12 repetitions
• 3 to 4 working sets of 4 to 8 reps

3- Dips (Optional: Add weights via a weight belt)

• 3-4 sets of 4-8 reps

4- Dumbbell Hammer Curl

• 3-4 sets of 4-8 reps

5- Alternating Dumbbell Curl

• 2-3 sets of 6-8 reps

TIPS AND TRICKS FOR MAXIMUM ARM SIZE GAINS

It is not enough to perform the exercises listed above, you have to constantly push yourself, shooting for higher volume, increased sets, and amplified intensity. Doing the same exercises with no change results in a plateau, where size or strength stop showing up.

• Try to increase the weight you are using every workout by 1 to 5 pounds. At the same time, make sure you are able to maintain near-perfect form.

• Decrease your rest breaks between sets on your higher volume end sets. This will force your body to become more efficient at utilizing fuel sources while increasing your endurance capacity.

• Incorporate failure sets into your workout. It is recommended to save a failure set for the last set of an exercise. Simply do as many repa as you possibly can with good form.

• Make sure you mix up your workout after 6 to 10 weeks, utilizing the other exercises, higher volume, or increased sets.

• Be sure to focus on the muscle you are working. Review the anatomy section to understand the workings of that muscle to help you visualize the stress being placed upon it. This mind to muscle connection will help increase tension and hypertrophy.

References
www.ncbi.nlm.nih.gov/pubmed/17326698.
www.jackedfactory.com.