To get a really good looking muscular arms you need to do the best arm exercises to help you build bigger biceps and triceps. In this article, I want to share some of these exercises so you can create an awesome arm workout.
Forearms + Biceps
Reverse barbell curl
This is an exercise that works the biceps and the forearms together, allowing you to get a more balanced muscle growth. To do this exercise, you need to grab a barbell in an overhand grip (palms facing away from you) with your hands at shoulder width apart. You hold the barbell down in outstretched arms and then curl the bar upward as far as it would go in an even motion. Hold the uppermost position and flex your biceps. Then, lower the bar back down slowly.
Hammer Curls
The hammer curls are a variation of the classic bicep curl. The difference is in the grip: you hold the dumbbells in a neutral grip with the thumbs upwards. You curl the dumbbells as you would in a regular bicep curl. This exercise works the outer side of the forearm and targets the biceps a little bit differently than a regular curl so you should definitely include it in your routine.
Biceps
Cable curl
You attach a straight handle to the cable pulley and hold it evenly with outstretched arms. Your grip is underhand (palms facing toward you). You simply curl the handle up as far as it can go without moving your elbows and after setting an appropriate weight (8-12 reps). Hold the uppermost position and then lower the cable down slowly.
Holding the handle in an overhand grip will allow you to do a reverse curl as I've explained above.
Chin ups
Chin ups work the back and the biceps together. I love this exercise since you use your bodyweight as resistance and because it tends to be very effective. You grab the overhead bar in an underhand grip and pull yourself up until your chin clears the bar.
Triceps
Close grip pushup
An excellent exercise that can be done at home. It's similar to a regular pushup only you place your hands close together on the floor to target the triceps. Lower yourself down as you normally would for a pushup but pay closer attention to your elbows to avoid them sliding outward. Make sure to rise evenly.
Lying tricep extensions
Grab a barbell or a pair of dumbbells and lie down on a workout bench. Hold the barbell above your head with your arms straight and leaning slightly backward. Bend your elbows and let the bar (or dumbbells) lower to a point behind and slightly below your forehead.
Pull the barbell upward until your arms have straigthened out. Don't move your elbows, you want the movement to stem from the triceps alone.
In Conclusion
Arm exercises are mostly for biceps and triceps. However, it is worthwhile to pay attention to the forearms as well to develop a more even and well spread out muscle growth.
Visit How To Build Big Biceps for more tips on how to get bigger biceps. Visit How to Get Big Triceps for workout tips to get killer arms. John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.
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