Get The Best Exercises For Larger Arms workouts for building bigger arms efficiently! Use proven workouts to increase strength and muscle growth.
- Standing Dumbbell Bicep Curl.
How To Do It: Grab a pair of dumbbells and hang them at your sides. Turn your arms so that the palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells up towards your shoulders. Pause and squeeze the biceps before carefully lowering the weight back to the starting position. Each time you return to the starting position, fully straighten your arms.
- Hammer curl
How to perform it: Hold a pair of dumbbells at arm’s length next to your sides, palms facing your legs. Bend your elbows and curl the dumbbells as close to your shoulders as possible while your upper arms remain stationary. Pause, then gradually decrease the weight back to its starting position. Each time you return to the starting position, fully straighten your arms.
- Incline Dumbbell Curl
How To Do It: Lie back against a bench at a 45-degree incline. Bend your elbows and curl the dumbbells as close to your shoulders as possible while your upper arms remain stationary. Pause, then gradually decrease the weight back to its starting position. Each time you return to the starting position, fully straighten your arms.
- Zottman Curl.
Turn your arms so the palms face forward. Bend your elbows and curl the dumbbells as close to your shoulders as possible while your upper arms remain stationary. Pause, then rotate the dumbbells so that your palms are facing forward again. Slowly reduce the weights from that position. Rotate the dumbbells back to their starting position and repeat.
- Decline Dumbbell Hammer Curl
How To Do It: Lie with your chest against a bench set at a 45-degree angle. Bend your elbows and curl the dumbbells as close to your shoulders as possible while your upper arms remain stationary. Pause, then gradually decrease the weight back to its starting position. Each time you return to the starting position, fully straighten your arms.
- Easy Bar Curl
How to accomplish it: Hold the EZ-bar in an inclined grip. Rest your upper arms on the pad and grip the bar in front of you, elbows slightly bent. Bend your elbows and curl the bar toward your shoulders while your upper arms remain stationary. Pause, then gradually decrease the weight back to its starting position.
- Chin Up
Use a shoulder-width underhand grip and hang at arm’s length. Squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest against the bar. Pause, then slowly lower your body back to its starting position.
- Standing barbell Bicep Curl.
How to perform it: Hold the barbell with an underhand grip, your hands about hip width apart. Use a wider grasp to target the inner biceps. Bring your hands closer together to target the muscle’s outer layers. Start with the bar at hip height, then squeeze your core and contract your biceps to curl it up to your shoulders. Squeeze your biceps at the apex of the movement, then slowly decrease the weight back to the starting position while managing the weight with the eccentric movement. Plant your feet and rise without using your hips, activating your core.
- One-Arm Dumbbell Curl Over Incline Bench.
How to do it: First, set up your bench at an incline so that you can comfortably rest your arm. Hold a dumbbell in one hand and place it on the bench so that your forearm and triceps are flat. Curl the dumbbell up towards your shoulder to isolate your biceps.
- Barbell Concentration Curl.
Sit on the end of a bench, feet slightly wider than shoulder width apart. Hold the barbell with an underhand grip and lean forward until your upper arms contact the insides of your thighs. You’ll use your thighs to keep your arms in place. Curl the weight up, squeeze the bicep, pause at the peak, and then drop back to the starting position.
- Preacher Curl
How To Do It: Hold an EZ-bar with your hands six inches apart. Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you, elbows slightly bent. Bend your elbows and curl the bar toward your shoulders while your upper arms remain stationary. Pause, then gradually decrease the weight back to its starting position.
- Inverted row
How to do it: Hold a bar with an underhand, shoulder-width grip. Your palms should face you. Hang with your arms straight. Your body should be in a straight line from ankle to head. Begin the activity by drawing your shoulder blades back, then use your arms to lift your chest to the bar. Pause, then slowly lower your body back to its starting position.
- Diamond Press-Up
Begin in a press-up position, but with your thumbs and index fingers together to form a diamond. Bend your elbows and lower your chest to the floor while keeping your hips high and your core supported. Push down with your hands to return to the starting point.
