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Best Arm Exercises - Top 3 Exercises for Bigger Arms

Updated on February 22, 2014

If you want to build massive arms then you need to be practicing the best arm exercises.

When you utilize the following three exercises you will be on your way to some impressive “guns”.

By the end of this article you will be ready to build arms that you’re proud to flex.

Dip Your Way to Huge Arms

Most people, when they want to build bigger arms, focus more on their biceps than they should. You see, your triceps are actually bigger than your biceps. So if you want big arms you need to focus on building up your triceps too. Your biggest muscle fibers are going to require that you lift heavier weights to build them and your triceps seem to be their strongest whenever your elbow is below your shoulder. So you need an exercise that keeps your arms in that position.

One of the best exercises for that position is dips. You can perform dips on parallel bars with just your bodyweight or hang some weight from a belt to make it more difficult. But you need to keep in mind that you want to stick to lower reps, anywhere from 5 to below, so that you can target your biggest muscle fibers. And you also want to make sure that you don’t lean forward, otherwise you will take the focus off your triceps and bring your chest into the exercise.

So get into the starting position with your arms almost locked straight above the bars. Your body will be vertical and all of your weight will be on your hands. Now lower yourself slowly but keep your torso upright. Keep your elbows close to your body and go down until there is a 90 degree angle between your upper and lower arm. Then you can push yourself back up to the starting position and you’ve just completed one rep.

If you can’t manage to perform bodyweight dips right away, you can do bench dips to work your way up. Put two benches parallel to each other and put your hands on the one bench behind you. Then put your feet up on the other bench ahead of you, so that you and the benches form an H. You want to be in a sitting position, with your legs straight out in front of you, but your hands are supporting your weight, not your butt. Stay in this position as you lower yourself down to that 90 degree point and then back up. This will be easier for you and it’ll keep you from leaning forward. You can even put weight plates on your lap to make it more difficult. Since your triceps are bigger, I’ll give you another tricep exercise you can do.

Stand Up and Extend Those Triceps

You don’t have to have a bunch of expensive gym equipment to get a good workout. You don’t need fancy machines or hundreds of pounds of weight plates. You can get a great workout with a single dumbbell. And if you have an adjustable dumbbell, then you need even less equipment! For the next exercise all you need is to grab a dumbbell and stand up.

Hold the dumbbell in both hands above your head with your elbows almost locked. Your arms will be straight above your head and the dumbbell will be vertical. Your palms will be facing up and you can wrap your thumbs around the dumbbell’s handle. Keep your upper arms close to your head and lower the weight behind your head until your forearms touch your biceps. You want to make sure that your forearms are the only part of your arm moving, not your upper arms. Then raise the weight back up and you’ve just completed one rep of standing dumbbell tricep extensions.

As I said before, you’ll want to stick with lower reps (1 - 5) to target the right muscle fibers. So pick out a dumbbell that is a challenge for you to perform your set number of reps with this exercise. If it’s too easy then you won’t stress your muscles and your arms won’t grow. But let’s not neglect your biceps!

Perfect Your Curl

There are many different exercises you can do to build up your biceps but if you perform the exercises with poor form then you’re not really going to work your biceps that hard. You don’t want to be the guy that’s arching his back and swinging the weight in order to lift a heavy weight. And you don’t want to be the girl that’s doing 100 curls with 5lb pink dumbbells. No, you’re going to be the person that focuses all their effort on their biceps through good form and targets the right muscle fibers with heavy weights and low reps.

The simplest way for you to keep from performing curls with bad form is to use a preacher bench. With this bench, you are bent over which prevents you from arching your back. Your elbows are planted into the pad which prevents you from swinging your arms. Now all you need to do is make sure that you keep tension in your biceps throughout the whole motion. Don’t just drop the weight down; work on the negative portion too by slowly lowering the weight to fully work your biceps.

If you don’t have a preacher bench you can correct your form by simply backing up against a wall. Put your back against a wall, keep your elbows tucked in at your waist and NOW perform some curls. Can you feel the difference? Now, no matter what bicep exercise you choose to do, you will be a lot better at targeting your biceps. These arm exercises will rock your biceps and triceps and build them up quicker than ever before.

These 3 exercises are proven to help build massive arms quickly. When you do dips, standing dumbbell tricep extensions and preacher curls in the right rep range then you can be sure to pack tons of muscle onto your arms. Now you can build the arms you’ve always wanted.

What Arm Exercises Do YOU Recommend?

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    • Pinkchic18 profile image

      Sarah Carlsley 

      6 years ago from Minnesota

      I try to do these 2-3 times a week for my arms. You can really feel the burn!

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      I hope it does help you, prasetio30. With the right training and diet you can bulk up your arms I'm sure!

    • prasetio30 profile image


      8 years ago from malang-indonesia

      I am glad to have strong muscle in my arm, like in the picture above. But I thought impossible, because I never go to gym. I believe this hub useful for us. Thanks you very much.

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      I'm glad you like my writing, WebDesignDoctor! I hope you can pack on some extra muscle. There are more articles on the way!

    • WebDesignDoctor profile image


      8 years ago from Atlanta, GA

      Man, I love your hubs, I just read the one on chest exercises and now this one! I have been working on bulking up and building my triceps a little bit more, and now I am going to try to start doing more dips! Keep writing great hubs, and I'll keep reading! Lol

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      Haha fair enough Hello, hello, thanks for reading though!

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      No thank you, Ben, I wouldn't like those arms. I rather stay with my flabby ones hahaha Seriously, thank you for a great hub.

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      Thanks, dallas93444... I don't really like those back and forth electro-dumbbells, I don't think you'd see that great of benefits from them and it's harder to add variety and increase intensity.

      You'd be better off getting a set of adjustable dumbbells by Bowflex or Powerblock.

    • dallas93444 profile image

      Dallas W Thompson 

      8 years ago from Bakersfield, CA

      Good information. Are the electric back and forth dumbbells any good? TV says, "Just 6 minutes equals 45 minute workout with muscles burning..."

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      Thanks for reading almurray! Chins are a great suggestion too, but I see so many people cheat when working their biceps that I wanted to focus on showing them how to properly hit their biceps first.

      Chins are definitely something you should do too to work your biceps too as long as you can chin your own weight multiple times and practice good form. Otherwise you'll have to use one of those chin racks that gives you weighted assistance.

    • almurray profile image

      Alan Murray 

      8 years ago from Ipswich, United Kingdom

      Dips are an awesome exercise. Great hub Bendo13 as always.

      Little disappointed at no mention of chins for the top bicep exercise my friend.


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