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.
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.
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.
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.
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.
Spider Curls
Bigger Arms in 5 (Unconventional) Moves
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
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
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
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
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
