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Arm Exercise – Secret Exercise For Bigger Arms!






Want to know the best Arm Exercises for bigger arms? Before I tell which exercises are the best for developing those guns and monstrous triceps. 

Let me explain to you a little bit about the fundamentals about the arm muscles and why its important to understand this.

Big arms are part of genetics believe or not, and this goes with every other body part. 
For all body builders there is always a genetically gifted body part and a really slow lagging one. 
However, if your slow lagging one is the arms then I will show you how to blast past that and gain massive arms. 
You just need to work a little bit harder, but with proper arm exercises and nutrition you can grow your arms bigger than any Genetically gifted person with massive arms.

Understand that the arm comprises of the forearm, the biceps, the triceps and the shoulders. I will be specially talking about the biceps and triceps here in this article, so as to keep it short and to the point.

There are body builders with small bones and large bones. 
The larger boned athlete will also be able to develop bigger arms then their smaller counterparts, but they also have their disadvantages. 
For example, their arms may be bigger but it can tend to look overly bulky, stocky or undesirable because its so big. 
Whereas for the smaller boned athlete, they can create the illusion of bigger arms without looking freakishly big. 
For those that have larger bones if you aim for 18 inch arms while being cut and lean your arms will look massive, and 16 inches for smaller boned athletes.

Since the triceps is 2/3rd the size of your arm. 
It is important to pay close attention to the triceps, it makes a huge difference in the size of your arm if you have a well developed tricep muscle. 
Many noob body builders aren’t aware of this, but to grow bigger arms they need to incorporate leg exercises in their arm exercise routine. 
You also need to include heavy weights, compound lifts which includes bench press, dead lifts, squats and barbell rows.

You need to strive for strength gain, and thus increasing weight every week. 
Your arms won’t get bigger if you keep lifting the same weight week after week.

Bigger Arms in 5 (Unconventional) Moves

Standing Two Arm High Pulley Cable Curl

Standing Two Arm High Pulley Cable Curl


This is a great finisher move that targets the long head of the biceps brachii and works the biceps peak. 
The main advantage of performing it on a cable pulley machine instead of using a barbell or dumbbells is that the machine allows you to work your bi’s throughout the entire range of motion, thus causing more hypertrophy

To perform it, stand between a couple of high pulleys and grab a handle in each arm with the palms of your hands facing you, positioning your upper arms in a way that they are parallel to the floor. 
Flexing your biceps, curl the handles towards you until they are next to your ears, keeping the upper arms stationary. 
Hold the peak contracted position for a second and squeeze the biceps hard, then slowly return to the starting position
Use lighter loads so that you can concentrate on the contraction at the inside of your biceps brachii and aim for the 12-15 rep range to really drain all remaining strength from your inner long heads

Incline Dumbbell Curl

This one can be a truly great arm builder as long as you perform it correctly and with lighter weights – it will tax both heads of your biceps but target the outer head to a greater degree. Since you can’t lift as much weight as with other exercises due to the start position which stretches both your biceps and delts, put this exercise early in your bicep program to make the most use of its potential for overall arm development

Incline Dumbbell Curl


To perform it, sit back on an incline bench with a dumbbell in each hand held at arm length and keep your elbows close to your body. 
Rotate the palms of your hands until they are facing forward, then contract your biceps and curl the weights forward while keeping the upper arms stationary. 
Continue curling until your biceps are fully contracted and the shoulders are at shoulder level.
 Hold for a second then slowly bring the dumbbells back. 
Perform a few sets of 8-10 reps. 
 


Spider Curls

If you want arms that are massive but also chiseled, you need a variety of highly effective detailing moves to complement the major mass builders, which is where exercises such as the spider curl come in

Spider Curls

The spider curl can be used as a finishing exercise to hit your biceps with some solid isolation work at the end of a heavy routine and give you a great final pump. 
This exercise will take some time and experimentation with the bench angle before you find a good balance point, but you can begin at about a 60-degree incline and see how it goes from there
To perform it, use either the vertical side of a preacher bench or lie prone on an angled bench. 
Start with a neutral grip at the bottom position and rotate your wrists outward on the way up. 
Make sure to avoid swinging your arms and flaring your elbows out so that you can fully extend your arms at the bottom and give your biceps a decent stretch. 
Squeeze your bi’s on each rep and focus on completing a full range of motion, even if that means decreasing the load you’re working with

Concentration Curls

During concentration curls, the upper arm is rested against the inner thigh to prevent momentum being used to curl the dumbbell, which forces the biceps to work overtime to complete a full range of motion. 
To begin, choose a dumbbell of a suitable weight (one that allows you to complete around 12 reps with good form) and sit on a flat bench. 
Spread your legs and place your feet firmly on the floor. 
Rest the upper part of the working arm against the inner thigh on the same side of the body and squeeze your core muscles. 
Maintaining a straight back, curl the dumbbell up towards the chest while contracting the biceps and make sure that only the forearms move. 
Continue up until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the peak contraction for a second and give your biceps a hard squeeze, then slowly bring the dumbbells back down

Concentration Curls


Avoid any swinging motions to make the most use of the exercise. 
Perform 12-15 reps, then switch arms.  

Standing Two Arm Low Pulley Cable Curl

Standing Two Arm Low Pulley Cable Curl


Time to hit the long head of the bi’s hard again. For this exercise you’ll need a cable machine with two low pulley extensions
To perform it, step into the cable station, grab a D-handle from each low-set pulley with an underhand grip and take a step forward. 

Keep your arms fully extended and slightly behind your body. 
Slowly curl your arms up as far as possible while keeping the elbows fixed in position. Squeeze the biceps hard at the top of the movement before slowly lowering the weight back

To maximize the benefits, avoid dropping the weight and prevent the elbows from coming forward as you curl up the weight. 

This exercise works the biceps through a full range of motion and will help you improve your bicep’s peak, so perform it after you have completed the standard heavy set and go for a high number of reps