Big arms. It’s something that most men (and some women) strive for. That impressive V-shape taper at the waistline, with bulging biceps and triceps. It’s the stuff of magazine covers and Hollywood blockbusters. While it may seem like an unreachable goal for some, the truth is that anyone can achieve it with the right exercise routine.
In this blog post, we will explore 7 simple exercises that you can do to get big arms fast. So whether you’re looking to impress your friends or significant other, read on for the workout routine you need to make it happen.
One of the most effective exercises for developing arm size and strength is the chin-up. Chin-ups target the biceps, brachialis, and latissimus dorsi (lats), which are some of the largest muscles in the arms. They also help to build grip strength.
Chin-ups can be done with a variety of grips, including pronated (overhand), supinated (underhand), and neutral. For beginners, using a pronated grip is often recommended because it is the easiest to perform. As you get stronger, you can experiment with different grips to find what works best for you.
To do a chin-up, simply grasp a pull-up bar with your chosen grip and hang from it with your arms extended. From there, pull yourself up until your chin clears the bar. Lower yourself back down to the starting position and repeat. Aim for 3-5 sets of 8-12 reps.
2. Biceps Curl
Start by standing with your feet shoulder-width apart and a weight in each hand, palms facing forward. Keeping your elbows close to your sides, slowly curl the weights up to shoulder level. Squeeze your biceps at the top of the curl, then lower the weights back to the starting position. Aim for 3 sets of 8-12 reps.
3. Seated Dumbbell Curl
Start by sitting on a bench with your back straight and a dumbbell in each hand, palms facing forward. From here, slowly lift the dumbbells to the front of your shoulders, keeping your elbows close to your sides and your palms facing forward the entire time. Reverse the motion and lower the dumbbells back down to the starting position. That’s one rep. Aim for 3 sets of 8-12 reps.
4. Hammer Curl
Start by holding a dumbbell in each hand, palms facing your thighs. Bend your elbows and curl the weights up to your shoulders, maintaining the position of your palms throughout the movement. Reverse the motion, lowering the dumbbells back to your thighs. That’s one rep. Aim for 3-4 sets of 8-12 reps.
5. Close-Grip Bench Press
The close-grip bench press is a great exercise for developing the triceps muscles. To perform the exercise, start by lying on a flat bench with your feet flat on the floor and your hands gripping the barbell at shoulder-width apart. Lower the bar down to your chest, pause, and then press it back up to the starting position. Be sure to keep your elbows close to your sides throughout the movement. Aim for 4 sets of 8-12 reps.
6. Overhead Triceps Extension
Holding a dumbbell in each hand, lie on your back on a flat bench with feet flat on the floor. position the dumbbells over your chest with your palms facing each other.
Press the dumbbells straight up, and then lower them back to the starting position. That’s one rep. Aim for 3-4 sets of 10-15 reps.
7. Triceps Pushdown
This exercise is a great way to work your triceps, the muscles on the back of your arms. You will need a resistance band or some other form of resistance for this exercise.
Attach the band to a sturdy object at about shoulder height. Grip the band with your palms facing down and stand with your feet shoulder-width apart. Keeping your elbows close to your sides, push the band down until your arms are straight. Slowly return to the starting position and repeat for 10-12 repetitions.
We hope you enjoyed our 7 simple exercises for big arms. Remember, consistency is key when it comes to working out, so make sure to stick to a routine and you’ll see results in no time. Are there any other exercises you like to do for bigger arms? Let us know in the comments below!