We all want huge arms, don’t we? Tired of doing the same old bicep and dumbbell curls and not getting anywhere? Yea, me too. Here are four exercises to get bigger and stronger arms.
Reverse-grip barbell row
Wait. The barbell row is a back exercise, isn’t it? Well, yes, but it uses your biceps as a secondary muscle, especially in the reverse grip fashion. This allows you to lift much heavier weights using your biceps which encourages them to grow much stronger much faster. Hold for a tight squeeze for about 2 seconds at the top of the movement and slowly put the weight back down. If you do just one exercise from this article, make sure it’s this one. It’s a great strength and muscle builder. Do 4-6 sets of 6-8 reps.
Incline dumbbell row
I know, I talked smack about dumbbell curls but trust me, this one is different. Lie on a bench set at about a 45 degree incline, hold dumbbells in both hands (you might need to go a bit lighter than usual here) and curl one arm at a time, bringing the weight all the way up to your shoulder, squeezing and lowering. Curling at an angle increases the range of motion and the stretch that your bicep receives ensure that you use just your biceps to raise the dumbbell and not any other muscles. Do 4 sets of 8-12 reps.
This, is an incredible triceps builder. Wait, you didn’t think it was going to be just your biceps, did you? Triceps are a larger part of your arms than the biceps and if you want your arms to pop, focus more on your triceps. Your triceps consist of 3 parts and skull-crushers, ensure that you hit all 3.
Lie flat on a bench with a barbell over your chest, arms fully stretched. Then bend your arms at the elbow and bring the bar down to your forehead and with a slow controlled motion, bring the weight back up. This is one rep. Do 4-6 sets of 8-12 reps.
Close-grip bench press
Just like the rows allow your biceps to lift heavier weights, bench press performed with a close grip allows your triceps to lift a considerably heavier weight. Lie flat on a bench with the bar above your chest, with your hands just slightly under shoulder width and perform a bench press as you normally would, feel the triceps working here. Do 4-6 sets of 6-8 reps.