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Big Arm Workout - 5 Great Big Arm Workouts

Updated on July 6, 2009

Big Arm Workouts Undiscovered

Biceps, pecs and abs are the “vanity” muscles because these are the muscles that are on display the most. If you ask anyone to show you their muscles, more than likely they’ll flex their biceps.

One thing to remember when contemplating a big arm workout plan is that the bicep muscle makes up only one-third of the upper arm muscle group; triceps make up the other two-thirds. Both are small muscle groups. So it is very important to put more effort in the triceps or you won’t get good results in the biceps.

Most lifters have no understanding of how to build their arms for maximum size.

Three Basic Principles of a Bicep Workout

  • The upper arm muscles are considered small muscle groups.
  • The biceps receive maximum stimulation while making pulling movements with the back.
  • The triceps receive maximum stimulation while making pressing movements in the shoulders and chest.

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When do Big Arm Muscles grow?

Remember that in order to make maximum gains in strength and size, the upper arm group of muscles—the biceps and triceps—need very little direct stimulation.

Whenever you experienced failure during a back or chest movement, your biceps and triceps gave out first. And since your biceps and triceps are a small muscle group, direct stimulation of these muscles is just about useless.

Remember that your muscles don’t grow while you’re in the gym. Your big arm workout and your other routines sever as the “spark” that starts muscle growth. While you’re resting, eating, sleeping and living your life, your muscles are developing new tissue.

So it is important not to overtrain any of your muscles. They must have sufficient recovery time. The big arms you seek are built during your chest and back workouts. If you concentrate your training on these major muscle groups, you will find you biceps and triceps gaining strength and size with very little direct training.

My Favorite Big Arm Bicep Workout

We are not saying that no direct training is necessary, just not as much as you see most lifters doing. A good routine to add to your program for big arms is:

Barbell Curls – 5 - 7 reps (2 sets)

Standing Dumbbell Curls – 5 - 7 reps (1 set)

Close-Grip Bench Press – 5 - 7 reps (2 sets)

Standing Cable Pushdowns – 5 – 7 reps (1 set)

You can take all of the sets to total muscular failure. Make progress each week by increasing the weight gradually or adding 1 or 2 reps.

A Good Back Training Routine to Build Biceps

Barbell Bent Over Rows are the most important upper back exercises you can do. This exercise is excellent for thickness and strength in every part of the body, but especially for the upper back and therefore the biceps.

You must stand on a box or platform to avoid hitting the plates on the floor. With a loaded barbell, stand straight with your feet should width and knees slightly bent. Bend over until your upper body is parallel to the floor.

The weight should be hanging straight down from the body. Using the back muscles and with palms facing you, pull the bar up to the chest. Tuck in your elbows, head up, and back straight with NO bounce. Lower the barbell with control and repeat.

A Good Chest Training Routine to Build Triceps

Close Grip Bench Press is set up like a normal bench press, but your hands are only should width. When you lower the bar, keep elbows tucked into the body. When you lower the bar it should come to the lowest part of the chest. When you press to the top the bar is over the upper chest.


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    • profile image


      7 years ago

      how do you get your body bigger and get a bigger body size because im a quite small size and i want to get bigger so every body starts to notice it ??? any tips for a Noob

    • ValveWrenches profile image


      7 years ago from Georgetown

      I feel better about what I'm doing in the gym and just have to keep at it.


    • MosLadder profile image

      Chris Montgomery 

      7 years ago from Irvine, CA

      So true, focus on the compound pulling and pushing movements, great hub!

    • 55anders profile image


      9 years ago from Denmark

      Sounds cool think is going to be very effective.

    • raj_kapil profile image


      9 years ago from India

      Nice details. i am enjoying it. well job.


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