15 Best Exercises for Bigger Arms



Arms are one of the most noticed part of the body. Bigger and muscular arms make you look strong and fit while giving your body a sculpted look. There are some exercises that hit maximum muscle fibers and increase the arms growth. These exercises will help you to build strong new perfect arms. 

15 Best Exercises for Bigger Arms


Exercise No. 1 - Incline Biceps Curl


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Do incline biceps curl exercise on incline bench and keep your back down while performing exercise. Perform biceps curl with both your arms and fully extend  your arms down and squeeze up for best results.

This position isolates your biceps and can't share the load with other muscles which is very good.

Exercise No. 2 - Diamond Push Ups


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Diamond push up is an advanced exercise. It mainly focus on triceps brachii. While performing exercise lower yourself downward in controlled form and push back up. Diamond Push ups is one of the best triceps exercise. It also targets your chest and abs. This exercise can be performed with or without the use of weights.

Exercise No. 3 - Concentration Curl


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Concentration Curl is one of the best exercise for biceps peak. This exercise isolates your arms flexors and hit the lateral head of your biceps peak. Perform this exercise with an ease to get better results and use a bench while doing this exercise. 


Exercise No. 4 - Javelin Press


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Javelin Press exercise unilaterally works on your triceps with which you can increase your triceps gains. This exercise also activates the smaller shoulder muscles. While performing exercise use EZ bar with proper weight with which you can easily perform the reps. Javelin Pres is a great pressing movement for shoulder joints amd works more on triceps muscle.



Exercise No. 5 - Twisting Dumbell Curl


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Twisting Dumbell Curl focus on biceps as well as forearms. While performing this exercise fully squeeze your arms. Twisting dumbell curl train your biceps hard and twist also trains your forearms. While performing exercise slowly curl the dumbells up towards the shoulders.

Exercise No. 6 - One Arm Triceps Extension


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While performing One arm triceps extension sit on a table and fully extend the arm with the dumbell over your head. Than go back to the starting position by using the triceps to raise the dumbell. It is very good exercise to train your triceps muscle and to increase triceps size. It increases arms strength and shoulders mobility.  

Exercise No. 7 - Reverse Curl Straight Bar


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Reverse Curl straight bar is one of the best exercise you will very rarely see in the gym. It is an essential exercise to build bigger biceps. reverse curl work on very less visible muscle - the brachialis muscle of your arm. It helps in building impressive and bigger looking arms. 

Exercise No. 8 - Close Grip Skull Crushers


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Close grip skull crushers is an ultimate triceps building exercise. While performing this exercise keep your elbows fixed and use a slightly decline bench to increase the range of motion for a better muscle building movement. 

Exercise No. 9 - Bent Forward EZ Bar Curl


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This exercise works on flexor muscle. While performing bent forward ez bar curl fully squeeze your biceps muscle and down the bar slowly in controlled form that put more tension on the muscle and you will get bigger arms.

Exercise No. 10 - Tate Press

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Tate press is a triceps exercise named after powerlifter Dave Tate. This exercise is performed on flat bench. This exercise trains the long head of your triceps with which you will see more visible separation of the back muscles of your arms.

Exercise No. 11 - Reverse Grip EZ Bar Curl


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Reverse grip ez bar curl provides a good look to your arms and hit the brachioradialis muscle. While performing this exercise fully squeeze your arms and down the bar in controlled and slow form for better muscle tension. Reverse curls is a secret weapon to build bigger arms.

Exercise No. 12 - Dumbell Spider Curls


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Dumbell Spider Curls in one of the most proven exercise to build bigger arms. While performing this exercise stick you chest to bench and don't lift it for better movement and fully extend your arms while performing curls. 

Exercise No. 13 - Barbell Triceps Extension


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Barbell Triceps Extension works on the upper muscles of back of your arms. This exercise activates maximum muscle fibers and with barbell use you can get good grip and perform proper movement. While performing exercise slowly bend your arms and do reps in controlled form. 

Exercise No. 14 - Straight Barbell Palm Up Wrist Curl


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Straight Barbell Palm Up Wrist Curl is a very good exercise for your forearms. While performing this exercise hold your forearms on knees and than curl wrist upward. 

Exercise No. 15 - Straight Barbell Palm Down Wrist Curl


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Straight Barbell Palm down Wrist Curl is a very good exercise for your forearms. While performing this exercise hold your forearms on knees and than curl wrist upward with your palm facing down.
So these are some of the best 15 exercises that help you to build bigger arms...



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